By : K
13 July 2017
Healthy Salmon and Broccoli Rice Bowl
A simple home-cooked meal is the ultimate comfort food after a long day at work. For busy people, rice bowls are an easy and delicious solution for dinner. Besides an endless variety of toppings (pretty much whatever you can think of!), rice bowls are a great way to create a balanced meal using grains, protein and vegetables.
One of my favourite recipes is salmon and broccoli rice bowl. Here is how you put it together!
Ingredients (for 2 servings)
2 cups brown rice
250g boneless salmon fillet
1 cup broccoli
½ lemon or 2 tbsp lemon juice
2 to 4 small potatoes (optional)
2 to 4 eggs (optional)
First, cook the rice while you prepare the rest of the ingredients. I prefer brown rice as a healthier choice. For an extra serving of carbohydrates or just to mix things up, you can also cut up and steam potatoes together in your rice cooker.
Next, cook the broccoli by either steaming or boiling them in hot water for 2 to 4 minutes.
When your rice is about ready, it is time to cook the salmon. Preheat your skillet over medium heat. For best results when pan-searing your salmon, make sure the fillets are at room temperature before cooking them. After coating your salmon fillets with olive oil, season with salt and pepper.
Place the salmon fillets on the pan, skin-side down, and press down firmly on the fish right away to keep the skin flat. This helps the fish cook evenly while keeping the skin crisp. Let the salmon sear for about 4 minutes before flipping it over to cook for about 15 to 20 seconds on the other side. Drizzle some lemon juice on top to taste before serving.
Bonus tip: Add poached eggs to cap off your healthy rice bowl!
To poach eggs, crack them into a small bowl before pouring them fluidly into swirling hot water. Cook the eggs for 2 to 4 minutes in steadily simmering water (depending on how runny you want the egg yolks to be) before taking them out. Sprinkle some salt and pepper to taste.
And that is it! To cut down on food wastage, you can even use and turn leftovers from last night into a brand new dish. 🙂
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