Thursday, January 29, 2015

Speedy Family Dinner: Salmon on Brown Rice (20 mins!)

When the little ones are hungry and cranky, it is annoying and distracting. Top that with an exhausted parent after a long day at work, the tri factor of stressors can bring about monumental meltdowns from all of us.

That is why this meal is great. It can all be put together and served within 20 minutes. No joke. Without much further ado, here goes:

Pan Fried Atlantic Salmon on Brown Rice
(serves 4)

Ingredients
1 x 425g packet of microwaveable pre-cooked brown rice
2 pieces of Atlantic Salmon with skin (sprinkled with garlic salt)
2 medium carrots, cut into bite sized cubes
1 small broccoli, break into little florets
1 tin of corn kernels, drained
2 fire roasted red capsicums out of a jar, drained and cut into strips

Dressing
3 cloves of garlic, minced
3 tbsps soy sauce
3 tbsps honey
6 tbsps extra virgin olive oil


  1. In a non-stick fry pan, spray with oil over medium heat. Cook salmon skin side down. Turn the salmon over after 5 minutes. While the salmon is cooking, pop the packet of pre-cooked brown rice into the microwave and follow instructions on packet.
  2. In a big serving bowl, add all the vegetables.
  3. In a small sauce pan with high sides, add oil and cook the garlic until fragrant. Turn off the heat and add the other dressing ingredients. Viola! Dressing is done!
  4. In your big serving bowl of vegetables, add brown rice, add 1/2 dressing and toss well. Flake salmon on top and drizzle the rest of the dressing.
  5. Served immediately / at room temperature / cold from the fridge on a hot day.





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