Salmon with Zucchini & Brown Rice

Salmon with Zucchini & Brown Rice

This dish was inspired by my snow-bunny sister who is more into skiing than cooking. Her latest culinary creation is canned tuna, brown rice, ricotta and a little cheddar and sometimes some grated zucchini that she zaps in microwave until the cheese melts. I need to try her version as well, but this salmon and rice dish is very moreish.

Enough for: 2
Takes: 10 minutes
2 zucchini, finely diced
1 medium can red salmon (200g / 7oz)
2 cups cooked brown rice
1 small bunch flat leaf parsley, chopped
2 – 3 tablespoons lemon juice

1. Heat a few tablespoons olive oil on a medium high heat.

2. Cook zucchini for about 5 minutes or until starting to soften.

3. Add salmon and rice. Cook, stirring, until everything is hot and the salmon is broken into small chunks.

4. Remove from the heat. Stir in parsley and lemon juice.

5. Taste, season and serve.

Variations

vegan – replace salmon with a tin of drained cooked lentils OR a cup of precooked lentils.

vegetarian / seafood allergies – replace salmon with almonds OR 2 – 3 boiled eggs that have been peeled and halved. Stir eggs in gently at step 4.

carnivore – replace salmon with 250g (1/2 lb) ground (minced) beef or pork that has been browned in oil before the zucchini are added in step 2 OR a BBQ chicken.

different fish – feel free to use different types of canned fish. Pink salmon would be lovely, as would canned tuna or my favourite – sardines.

paleo / low carb – replace rice with 1/2 head cauliflower that has been grated. Double the salmon to make it more substantial. And use dairy-free pesto.

other grains – any cooked grain or legume will work well. Quinoa is my favourite substitute.

carb lovers / more substantial – double the rice or serve with crusty bread.

more veg – toss through baby spinach.

Problem Solving Guide

too bland – add more salt & pepper and possibly more lemon.

too watery – your salmon probably wasn’t properly drained. Stir-fry for a few extra minutes to get rid of the excess moisture.

rice sticking together – sounds like it hasn’t been properly cooled before adding to the pan. Next time make sure your rice has cooled for at least half an hour before using in this recipe, similar to fried rice. For now, try and breakup with a fork as much as possible.

Waste Avoidance Strategy

canned red salmon – keep it in the pantry.

brown rice – keep it in the pantry.

flat leaf parsley – tends to be the most long lasting of the leafy herbs. Should keep for a few weeks in the fridge if wrapped in a plastic bag. For longer periods pop it in the freezer – it will wilt but will still be useable in this dish.

lemon – will keep in a plastic bag in the fridge for months.

Leftover Potential

Excellent! Just stir fry in a little oil until heated through.