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.
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
Let’s star with our red bell pepper first.
Wash the pepper and slice it in half, removing the white membrane and seeds.
Rinse the bell pepper halves well as this will help get rid of any remaining seeds.
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.
From there you can slice the half 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.
Now for the salmon.
Season the salmon with salt and 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).
While the fish is grilling, get the teriyaki sauce ready.
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).
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.
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.
Once the rice is done, arrange it in a large-ish serving bowl or plate.
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.
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.
The final step: Drizzle half a TBS. of Teriyaki sauce over each bowl.
And, here we have it: a healthy, luscious salmon dish that is also pretty to look at. Enjoy!
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.