Salmon and asparagus brown rice pilaf
Discover a delicious and nutritious Salmon and Asparagus Brown Rice Pilaf recipe. This delightful dish combines tender salmon, crisp asparagus, savory brown rice, and flavorful chicken gravy for a wholesome meal that's perfect for any occasion. Easy to prepare and packed with flavor, it’s a nutritious choice for lunch or dinner.
- 03 Jun 2024
- Cook time 15 min
- Prep time 10 min
- 4 Servings
- 5 Ingredients
Salmon and Asparagus Brown Rice Pilaf is a delightful, wholesome meal that combines the rich flavors of salmon with the earthy taste of brown rice and the freshness of asparagus. This recipe is perfect for a nutritious dinner that's both filling and packed with protein and essential nutrients. Follow our simple steps to create this delicious and healthy dish that your family will love.
Ingredients:
Instructions:
- Rinse the brown rice in cold water to remove excess starch.
- In a medium saucepan, add the rinsed brown rice and 4 cups of water.
- Bring to a boil over medium-high heat.
- Once boiling, reduce the heat to low, cover, and let it simmer for 40-45 minutes until the rice is tender and the water is absorbed.
- Remove from heat and let it sit covered for 10 minutes. Fluff with a fork.
- While the rice is cooking, preheat the oven to 375°F (190°C).
- Place the salmon on a baking sheet lined with parchment paper or foil.
- Season the salmon with salt and pepper to taste.
- Bake in the preheated oven for 15-20 minutes, or until the salmon flakes easily with a fork.
- Trim the woody ends off the asparagus and cut into 1 to 2-inch pieces.
- Bring a pot of water to a boil, add a pinch of salt, then add the asparagus.
- Blanch for 2-3 minutes until just tender.
- Drain and immediately plunge into ice water to stop the cooking process. Drain again and set aside.
- Peel and finely chop the onion.
- In a large skillet, heat a tablespoon of olive oil over medium heat.
- Add the chopped onion and sauté for about 5-7 minutes until translucent and fragrant.
- To the sautéed onions, add the cooked brown rice and mix well.
- Pour in the chicken gravy, stirring to combine.
- Gently fold in the blanched asparagus pieces until well distributed.
- Flake the baked salmon into bite-sized pieces and gently fold them into the mixture as well.
- Heat everything together on medium heat for a few minutes until warmed through and well combined.
- Adjust seasoning with salt and pepper as needed.
- Serve the salmon and asparagus brown rice pilaf hot, garnished with fresh parsley or a lemon wedge if desired.
Tips:
- Ensure the salmon is fresh and of good quality for the best flavor.
- Rinse the brown rice under cold water before cooking to remove excess starch.
- Cut asparagus into uniform pieces to ensure even cooking.
- Sauté the onion until it becomes translucent to enhance its sweetness.
- Cook brown rice in chicken gravy for a richer flavor, but vegetable broth can be used as a vegetarian alternative.
- To avoid overcooking, add asparagus to the dish towards the end of the cooking process.
- Let the pilaf sit for a few minutes off the heat after cooking to allow the flavors to meld together.
- Garnish with fresh herbs like parsley or dill for an extra burst of freshness.
You've just made a delicious Salmon and Asparagus Brown Rice Pilaf that combines the flaky richness of salmon with the wholesome earthiness of brown rice and the tender crunch of asparagus. This balanced meal is both nutritious and satisfying, perfect for a weeknight dinner or a special occasion. Enjoy your culinary creation and the compliments that are sure to come your way!
| Nutrition Facts | |
|---|---|
| Serving Size | 450 grams |
| Energy | |
| Calories 650kcal | 26% |
| Protein | |
| Protein 36g | 23% |
| Carbohydrates | |
| Carbohydrates 100g | 28% |
| Fiber 7g | 18% |
| Sugar 4.98g | 5% |
| Fat | |
| Fat 11g | 13% |
| Saturated 2.29g | 8% |
| Cholesterol 60mg | - |
| Vitamins | |
| Vitamin A 70ug | 8% |
| Choline 150mg | 28% |
| Vitamin B1 0.88mg | 73% |
| Vitamin B2 0.41mg | 32% |
| Vitamin B3 18mg | 111% |
| Vitamin B6 1.39mg | 82% |
| Vitamin B9 88ug | 21% |
| Vitamin B12 4.70ug | 196% |
| Vitamin C 8mg | 9% |
| Vitamin E 2.21mg | 15% |
| Vitamin K 36ug | 31% |
| Minerals | |
| Calcium, Ca 55mg | 4% |
| Copper, Cu 0.61mg | 0% |
| Iron, Fe 3.93mg | 36% |
| Magnesium, Mg 180mg | 43% |
| Phosphorus, P 730mg | 58% |
| Potassium, K 990mg | 29% |
| Selenium, Se 60ug | 105% |
| Sodium, Na 480mg | 32% |
| Zinc, Zn 3.51mg | 32% |
| Water | |
| Water 300g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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