How to Cook Delicious Salmon and Rice for a Healthy Meal

Salmon and rice is a classic combo that makes for a quick, easy, and healthy weeknight dinner. By learning a few simple tricks, you can take this meal from bland to beautiful in no time. Read on for tips, step-by-step instructions, and creative ways to jazz up salmon and rice for a delicious and nutritious meal the whole family will love.

Choosing the Right Salmon

Wild caught salmon is best when it comes to nutrition and flavor. Opt for wild Alaskan salmon if you can find it. Salmon filets are the easiest to work with. Aim for filets that are 4-6 ounces each and at least 1 inch thick. Thinner cuts will dry out too quickly when cooking.

Thaw frozen salmon in the refrigerator overnight before cooking Never thaw at room temperature

Selecting the Perfect Rice

White rice, brown rice, basmati rice, and wild rice all pair well with salmon For a twist, try cooking salmon with risotto or quinoa instead of rice.

Cook rice according to package directions. For 4 salmon filets, make enough rice for 4 half-cup servings. Spread cooked rice on a sheet pan to cool it quickly for faster meal prep.

For added flavor, cook rice in chicken or vegetable broth instead of water

Simple Salmon and Rice

This basic preparation method allows the flavor of the salmon to shine.

Ingredients:

• 4 (4-6 oz) salmon filets
• 1 tbsp olive oil
• Salt and pepper to taste
• 3 cups cooked rice

Instructions:

1. Pat salmon filets dry with paper towels. Brush both sides with olive oil and season generously with salt and pepper.

2. Heat a large skillet over medium-high heat. When hot, add the salmon skin-side down. Cook for 4 minutes until crispy. Flip and cook 3 minutes on the other side.

3. Remove salmon from pan. loosely tent with foil and let rest for 2-3 minutes.

4. Serve salmon over a bed of cooked rice.

This simple preparation works well with various seasonings and sauces:

• Lemon – Add lemon slices or a squeeze of lemon juice after cooking
• Soy sauce – Brush on soy sauce and sesame oil instead of olive oil
• Teriyaki – Brush on teriyaki sauce the last 2 minutes of cooking
• Pesto – Top cooked salmon with a dollop of basil or sun-dried tomato pesto
• Salsa – Top salmon and rice with fresh salsa

Cooking Salmon and Rice Together

For a one-pan meal, you can bake the salmon directly on top of the rice. Here’s how:

Ingredients:

• 4 (4-6 oz) salmon filets
• 1 tbsp olive oil
• Salt and pepper to taste
• 1 1/2 cups uncooked rice
• 2 1/4 cups broth or water

Instructions:

1. Pat the salmon dry and brush with olive oil. Season with salt and pepper. Set aside.

2. Combine rice and broth/water in a 9×13 baking dish. Season with salt and pepper.

3. Nestle salmon filets into the rice, skin-side up.

4. Bake at 400°F for 20-25 minutes until the rice is tender and salmon flakes easily.

5. Flip salmon and broil for 1-2 minutes to crisp the skin.

6. Garnish with lemon wedges and chopped parsley.

For more flavor, use chicken or vegetable broth instead of water. You can also add diced onion, carrots, peas, or other vegetables to the rice.

Fun Ways to Jazz Up Salmon and Rice

Don’t settle for boring salmon and rice night after night. With a few simple add-ins, you can totally transform this meal.

• Southwestern – Top with salsa, avocado, lime juice, and cilantro. Serve with black beans.

• Asian – Flavor rice with sesame oil and serve salmon with an Asian slaw on top.

• Mediterranean – Mix feta, olives, tomatoes, and cucumber into the rice. Drizzle salmon with lemony tahini sauce.

• Summer Harvest – Stir corn, zucchini, and cherry tomatoes into the rice. Top salmon with an heirloom tomato salad.

• Weeknight Fancy – Make quick creamed spinach or lemon dill sauce to serve over the salmon.

With minimal effort, you can take weeknight salmon and rice from bland and boring to new and vibrant. Follow these simple tricks for choosing the fish and rice, prep methods, and creative add-ins to liven up this fast and healthy classic.