Tired of the same old dinner routine? Craving a healthy, flavorful, and easy-to-make meal? Look no further! This brown rice and salmon recipe is the perfect solution for a quick weeknight dinner or a delightful weekend meal. It's packed with protein, fiber, and healthy fats, making it a fantastic choice for a nutritious and satisfying dish. This recipe is a testament to how delicious and simple homemade cooking can be.
Ingredients:
- 1 cup brown rice
- 2 cups water or vegetable broth
- 2 (6-ounce) salmon fillets, skin on or off
- 1 tablespoon olive oil
- 1 teaspoon salt
- ½ teaspoon black pepper
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- ½ cup broccoli florets (optional)
- ¼ cup chopped fresh parsley (optional, for garnish)
Instructions:
Cooking the Brown Rice:
- Rinse the brown rice under cold water until the water runs clear. This helps remove excess starch and prevents sticking.
- Combine the rinsed rice and water (or broth) in a medium saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 45-50 minutes, or until all the liquid is absorbed and the rice is tender. Fluff with a fork before serving. This step is crucial for achieving perfectly cooked, fluffy brown rice.
Preparing the Salmon:
- Preheat your oven to 400°F (200°C). Alternatively, you can pan-fry the salmon.
- Pat the salmon fillets dry with paper towels. Season both sides generously with salt, pepper, garlic powder, and onion powder.
- If baking: Place the salmon fillets on a baking sheet lined with parchment paper. Drizzle with olive oil. Bake for 12-15 minutes, or until the salmon is cooked through and flakes easily with a fork.
- If pan-frying: Heat olive oil in an oven-safe skillet over medium heat. Place the salmon fillets in the skillet and cook for 3-4 minutes per side, or until cooked through. You can finish cooking it in the oven for a few minutes if needed, to ensure it's fully cooked.
Combining and Serving:
- If using broccoli, steam or microwave it until tender-crisp. This usually takes around 5-7 minutes.
- Once the rice and salmon are cooked, gently combine them in a bowl. Add the cooked broccoli if desired.
- Garnish with fresh parsley, if using.
Tips for the Best Brown Rice and Salmon:
- Don't overcook the salmon: Overcooked salmon will be dry and tough. Use a meat thermometer to ensure it reaches an internal temperature of 145°F (63°C).
- Experiment with seasonings: Feel free to add other spices and herbs to the salmon, such as paprika, dill, or lemon pepper.
- Add vegetables: This recipe is easily adaptable. Feel free to add other vegetables like asparagus, bell peppers, or zucchini. Roast them alongside the salmon for an extra burst of flavor.
- Make it a complete meal: A simple side salad with a light vinaigrette complements this dish perfectly.
Variations:
- Lemon Herb Salmon: Add lemon zest and fresh herbs like dill or thyme to the salmon before baking or pan-frying.
- Spicy Salmon: Add a pinch of red pepper flakes to the salmon seasoning for a kick.
- Creamy Brown Rice: Stir in a dollop of Greek yogurt or sour cream to the cooked brown rice for a richer flavor and creamier texture.
Nutritional Information (per serving, approximate):
- Calories: Approximately 450-500
- Protein: 30-35g
- Fat: 15-20g
- Carbohydrates: 50-60g
- Fiber: 5-7g
This easy recipe offers a delightful balance of flavors and textures, making it a fantastic choice for a healthy and delicious meal. It's quick, versatile, and perfect for those busy weeknights when you need a satisfying and nutritious dinner on the table quickly. Enjoy!