Salmon bowl with coconut rice packed with protein
How are you doing with those New Year’s resolutions? If you’re struggling to keep meals both healthy and satisfying, this salmon bowl might just be the answer.
It’s fast, packed with protein, and full of bright, fresh flavors that won’t leave you feeling deprived. The best part? A little weekend prep — slicing the peppers and mango — makes this a breeze to throw together on a busy weeknight. No mango? Try chopped green apple. Not a fan of cucumber? Swap in zucchini or even pickled red onion for a tangy kick. And if you’re cutting back on carbs, coconut rice can easily be replaced with quinoa or lentils. The star of the dish is a perfectly seared salmon filet, rich in heart-healthy omega-3s, that comes together in minutes.
Pro tip: Start the rice while prepping the salmon and veggies to keep things efficient. Healthy eating doesn’t have to be complicated or boring. Did you know to ripen a mango or avocado, just pop it into a brown paper bag and in a day or two it’ll be perfectly ripe?
SALMON BOWL WITH COCONUT RICE
Ingredients
2 TBSP unsalted butter
1 lb wild King Salmon, skin on, cut into chunks
1 large mango, peeled and cubed
1 cup cucumber peeled and cut into quarters
1 cup red bell pepper, seeded and chopped
2 ripe avocados, peeled, pitted, and cut into slices
For the Coconut Rice
1 cup basmati rice, rinsed well
13.5 oz full-fat coconut milk
½ cup water
pinch kosher salt
For the Pan Sauce
2 cloves garlic, minced fine
2 ripe limes, zest and juice
¼ cup Tamari or low sodium soy sauce
1 TBSP ginger, freshly grated
2 TBSP honey
1 TBSP habanero or red pepper jelly
1 tsp everything bagel seasonings
Mint leaves for garnish
For the Rice
In a heavy-bottomed pot with a tight-fitting lid, pour in 1 can of full-fat coconut milk, 1/2 cup water, Jasmine Rice (that has been well rinsed), and a pinch of salt. Bring to a boil. Reduce heat, cover, and simmer on the lowest setting for 10 minutes. Remove from the heat- DO NOT remove the lid. Let sit for 20 minutes to continue cooking off the heat. Remove the lid and fluff with a fork.
For the Pan Sauce
In a small bowl, combine the minced garlic, zest and lime juice, Tamari, ginger, honey, and jelly and mix well with a small whisk. Set aside. If you do NOT want a spicy sauce, substitute red pepper jelly for apple jelly or more honey.
For the Salmon
While the rice is cooking, heat a pan over medium-high heat. Add the 2 TBSP of butter. Cook the salmon, skin side down for 3 minutes. The salmon skin is crispy, turn it gently with a fish spatula. Do not force it- it will release when it is crispy. Flip over and continue cooking on the other side for 1 minute until just opaque. Set aside on a plate, covered. It will be returned to the pan PRO-TIP: Cook the fish in 2 batches. Overcrowding will steam the skin and make it rubbery.
On low heat, using a wooden spoon, scrape up the brown bits from the salmon while pouring in the pan sauce. Bring to a simmer for 5 minutes on low heat stirring constantly. Once slightly thickened, add the salmon back to the pan and cook for one minute spooning the sauce over the salmon to flavor.
To Serve: In individual bowls place a scoop of the coconut rice, add in the mangoes, cucumber, peppers, and avocados. Spoon the salmon over the top and pour over more pan sauce. Sprinkle with Everything but the Bagel seasonings and top with a few mint leaves.
This dish does not freeze well. It is best eaten immediately. To reheat leftovers, place salmon and sauce in a skillet on low heat, covered. Microwave the rice with a slightly damp paper towel over the container. Serve with mangoes, cucumber and peppers, and fresh avocados.
Other things to add to this dish: Edamame, fresh pineapple chunks, sliced cherry tomatoes, chopped crispy bacon, orange slices, or kiwi slices
High-quality coconut milk makes a huge difference. I recommend the following brands - Aroy-D, Roland, Choakoh.
Find this and more recipes by Meggen Wilson on her Whitefish-based food blog Pine & Palm Kitchen at pineandpalmkitchen.com.