Salmon and Rice
1 cup (250 mL) long-grain brown rice
1 ½ cups (500 mL) water
2 Tbsp (30 mL) white sesame seeds
2 Tbsp (30 mL) black sesame seeds
⅛ tsp (0.5 mL) sea salt
4 fillets (6 oz/170 g each) salmon, skinless
2 Tbsp (30 mL) extra virgin olive oil, divided
10 cups (2.5 L) washed and chopped bok choy
One 1-inch (2.5 cm) piece fresh ginger, minced
2 cloves garlic, minced
3 Tbsp (45 mL) sodium-reduced hoisin sauce
3 Tbsp (45 mL) sodium-reduced tamari
1 ½ Tbsp (22 mL) rice vinegar
Salmon and Rice
1. Preheat oven to 400°F (200°C).
2. Add brown rice and water to a medium-sized pot set over high heat. Bring to a boil uncovered. Once boiling, reduce heat to medium-low, cover, and simmer for 45–50 minutes or until tender. Add more water if necessary so rice does not burn. Or, alternately, cook in a rice steamer.
3. Combine the white and black sesame seeds and salt on a plate. Press each salmon fillet in the seeds to evenly coat one side. Heat 1 Tbsp (15 mL) of the oil in a large, ovenproof skillet over medium heat. Cook the salmon, seed side down, for 5 minutes. Transfer to preheated oven and cook for 10 minutes, or until fish is opaque and flakes easily with a fork.
4. Heat the remaining 1 Tbsp (15 mL) oil in a large wok or skillet over medium heat. Add the ginger and garlic and stir-fry for 1 minute. Add the bok choy and stir-fry for 5 minutes or until almost wilted.
1. To make the tamari dressing, in a small bowl, whisk together hoisin, tamari and vinegar. Stir well. Add half the dressing to the bok choy. Toss to combine.
2. To serve, divide the rice among serving plates, top with bok choy and one piece of salmon, and drizzle the remaining dressing on top.
Tips and Substitutions
NUTRIENTS PER SERVING SERVING SIZE: ¼ RECIPE
611 calories, 30 g fat, 5 g saturated fat, 740 mg sodium, 50 g carbohydrates,
7 g fibre, 7 g sugars, 37 g protein. Very high in fibre. Excellent source thiamin,
niacin, folate, vitamin B6, vitamin C, vitamin D, vitamin B12 and magnesium.
Good source of vitamin A, folate, calcium and iron.
Source and Credits
Recipe courtesy of Nettie Cronish and Cara Rosenbloom, RD, Nourish: Whole Food Recipes featuring Seeds, Nuts, & Beans 2015 © Whitecap Books