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Salmon and Rice Stir-Fry: Simple and Healthy Recipe
- Prep time: 15 min
- Cook time: 25 min
- Ready in: 40 min
- Yields: Serves two people
- 500 grams Salmon, 2 Filets
- 1 Cup Brown or White Rice
- Half Green Pepper, Diced
- Half Yellow Pepper, Diced
- Half Red Pepper, Diced
- Two Handfulls Broccoli, Torn
- 1/2 Lemon, Freshly Squeezed
- To Preference Additional Vegetables
- 1 Cup Water
- Olive Oil
- Salt and Pepper
- You will begin by preparing the vegetables. Dice all three different peppers and put them together in a large bowl
- Tear off about two hand-fulls of broccoli leaving very little stalk. I like to eat the stalks while I work for an extra vitamin boost.
Next to the salmon, peppers are the backbone if this recipe. I have decided to add broccoli for its health benefits, but other good vegetable ideas are cherry tomatoes and sweet peas.
Be sure to wash your pepper well before dicing. I recommend washing it before and after you have cut it in half. Washing again after is an easy way to get the seeds out of the way since they otherwise have a habit of sticking to your fingers while cutting away the white flesh.
Throw them all in a large bowl together and tear off pieces of broccoli to add to it. Do this only if you wish to cook the broccoli and the peppers for the same length of time. I add the vegetables to the fish and rice last and cook them for a maximum of three minutes in order to avoid cooking away their nutrients. However, if you prefer soft broccoli, keep it separate from the peppers and add it to the salmon at the same time as you add the rice.
Measure out one cup of white or brown rice. In a small pot, bring one cup of water with a table spoon of salt and a table spoon of olive oil to a boil. If you wish to alter the recipe, remember that rice should always be cooked in a volume of water equal to the volume of rice itself.
Next, grease a pan with olive oil and put it on the the stove at medium to high heat. Take the next three minutes to slice a lemon in half and juice one half. If you are like me and would prefer a very strong lemon flavor, you can use the whole lemon instead of just one half. Lemon is an excellent way to flavor a low fat, low sodium, nutrient rich dish.
Put the salmon filets on the pan. Add salt, pepper, and lemon juice to preference. Fry them on each side for 3 to 4 minutes each. Remember to occasionally stir the rice. By now, you should have turned the rice down from maximum boiling heat to medium heat. The rice should finish boiling before the salmon is fully cooked. You should take the pot of rice off the stove just before the fourth and final time you flip the salmon. Once the salmon has fully cooked, use a spatula or wooden spoon to break it up into smaller pieces and then add the rice. It is at this point that you should add the broccoli as well if you want it soft. Turn the burner down to low heat and stir the salmon, rice, and, if desired, broccoli together for 3 to 5 minutes.
Before adding the peppers (and broccoli, if you do not want them soft), pour the remaining lemon juice in the bowl with them and toss them well. Turn the burner off and stir everything together for a couple minutes. Your salmon and rice stir-fry is now ready to serve.