Teriyaki-Glazed Salmon and Brown Rice Bowls

This has quickly become a weekly favorite of mine, as it requires very little prep time, a handful of ingredients, satisfies my goal to eat at least one fish dish a week and is pretty nutritious.  This recipe is from a recent issue of Cooking Light.

Ingredients:

1 and 1/2 TBS. extra-virgin olive oil, divided

1 medium to large red bell pepper, thinly sliced

4 (four-ounce) salmon fillets (For the purposes of this demo, I’m using two fillets)

1/2 tsp. salt

1/4 tsp. ground black pepper

1/4 cup low-sodium teriyaki sauce, divided

2 (8 1/2-oz) pouches of precooked brown rice (like Uncle Ben’s)

two green onions, chopped

These are the handful of ingredients you'll need to prepare this delicious salmon dish.
These are the handful of ingredients you’ll need to prepare this delicious salmon dish.

Directions:

Let’s star with our red bell pepper first.

You'll need a medium to large red bell pepper.
You’ll need a medium to large red bell pepper.

Wash the pepper and slice it in half, removing the white membrane and seeds.

Give the bell pepper a good washing.
Give the bell pepper a good washing.
Slice the bell pepper in half and remove as much of the white membrane as you can as well as the seeds.
Slice the bell pepper in half and remove as much of the white membrane as you can as well as the seeds.

Rinse the bell pepper halves well as this will help get rid of any remaining seeds.

Giving one of the pepper halves a good rinsing.
Giving one of the pepper halves a good rinsing.

Time to slice the bell pepper halves into strips. I recommend placing a half open side down on a cutting board and using the palm of your hand to press down hard on the pepper so that you have more of a flat surface from which to cut.

Ready to smash the back of the pepper half in order to make it easier to slice.
Ready to smash the back of the pepper half in order to make it easier to slice.

From there you can slice the half into strips.

A relatively flattened bell pepper half, read to be sliced.
A relatively flattened bell pepper half, read to be sliced.
A pepper half sliced into strips.
A pepper half sliced into strips.

Heat a medium-sized skillet over medium heat. Add 1 and 1/2 tsp. of olive oil to pain, swirling to coat.  Place the bell pepper pieces into the pan and saute them for about 2 minutes, stirring often to make sure they don’t burn. Set them aside in a bowl for later.

Add 1 1/2 tsp of oil to heated skillet.
Add 1 and 1/2 tsp. of oil to heated skillet.
And into the pan go the bell pepper slices!
And into the pan go the bell pepper slices!
Stir the bell peppers often as you saute for two minutes to avoid burning.
Stir the bell pepper slices often to avoid burning as you saute for two minutes.
The sauteed pepper strips looking luscious.
The sauteed pepper strips looking luscious.
Remove the sauteed pepper strips from the skillet, setting them aside until later.
Remove the sauteed pepper strips from the skillet, setting them aside until later.

Now for the salmon.

Two fresh pieces of salmon, ready for the recipe.
Two fresh pieces of salmon, ready for the recipe.

Season the salmon with salt and pepper.

About to salt the salmon.
About to salt the salmon.
Now comes the pepper!
Now comes the pepper!

Add remaining 1 TBS. of olive oil to medium hot skillet. Swirl to coat. Add the salmon to pan and cook three minutes (if your salmon fillets have skin, start with the non-skinned side face down in the pan).

 

Adding the remaining TBS of oil olive to the heated skillet in preparation of cooking the salmon.
Adding the remaining TBS of oil olive to the heated skillet in preparation of cooking the salmon.
Salmon going into the pan to grill, face down.
Salmon going into the pan to grill, face down.

While the fish is grilling, get the teriyaki sauce ready.

You'll be using low-sodium teriyaki sauce.
You’ll be using low-sodium teriyaki sauce.

If you’re cooking four salmon fillets, you’ll want to use a total of one-quarter of a cup of teriyaki sauce (you won’t probably use all of that).

Here is one quarter cup of teriyaki sauce.
Here is one quarter cup of teriyaki sauce.

When the salmon is cooked on one side, flip it over and brush with 2 TBS. of the teriyaki sauce and grill the other side for three minutes.

The salmon, after turning over and before being glazed.
The salmon, after turning over and before being glazed.
About to brush the salmon with the sauce.
About to brush the salmon with the sauce.
Let's glaze the salmon fillets.
Let’s glaze the salmon fillets.

Now we focus on the rice. I’m using Uncle Ben’s 90-second rice in a pouch that couldn’t be easier to fix. If you’re cooking four pieces of salmon, you’ll be requiring two rice pouches, with each pouch divided among two portions. As I’m only preparing two pieces of salmon in this demo, I’m only using one pouch  divided evenly between the two portions of salmon.

This is the quick brown rice pouch I use.
This is the quick brown rice pouch I use.
Into the microwave, pouch vented, cooking for 90 seconds.
Into the microwave, pouch vented, cooking for 90 seconds.

Once the rice is done, arrange it in a large-ish serving bowl or plate.

Half of the brown rice pouch layers the bottom of one dinner bowl.
Half of the brown rice pouch layers the bottom of one dinner bowl.

At this point, it’s all about layering. On top of the rice goes the red bell pepper slices we had put aside a few minutes ago. Follow that with a glazed salmon fillet.

Add the bell pepper slices on top of the rice in the bowl.
Add the bell pepper slices on top of the rice in the bowl.
The salmon, grilled and glazed.
The salmon, grilled and glazed, ready to be added to the bowl.
Nestle one of the salmon fillets over the bell peppers and rice.
Nestle one of the salmon fillets over the bell peppers and rice.

And, now we need to introduce the green onion component. We’ll be using two green onions, which we’re going to chop thinly and add on top of the salmon and peppers and rice.

Two green onions, ready to be sliced.
Two green onions, ready to be chopped.
But let's rinse them off first!
But let’s rinse them off first!
Here are the two green onions after chopping.
Here are the two green onions after chopping.
Introduce the chopped onions to the rest of the components in the bowl.
Introduce the chopped onions to the rest of the ingredients in the bowl.

The final step: Drizzle half a TBS. of Teriyaki sauce over each bowl.

The final touch, drizzling a little Teriyaki over the bowl.
The final touch, drizzling a little Teriyaki over the bowl.

And, here we have it: a healthy, luscious salmon dish that is also pretty to look at. Enjoy!

Our Teriyaki-glazed salmon and brown rice bowl.
Our Teriyaki-glazed salmon and brown rice bowl.

Nutritional Breakdown:

Serving Size: 1 salmon and brown rice bowl (1 salmon fillet; approximately 2/3 cup rice, 1/3 cup bell pepper)

Per Serving: Cal: 469; Fat: 23 g. (Sat Fat: 4.2 g.); Chol: 62 mg.; Sodium: 693 mg; Pro: 29 g.; Carb: 39 g.

 

 

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