Seared Salmon with Wild Rice & Baby Broccoli
Recipe by Becky Duffett | Photo by Erin Kunkel
Everyone can enjoy fatty fish at least a couple of times per week for the amazing heart-health benefits. Plus, fish is fast. Try this smart trick, where you sear it on the first side, jam some veggies into the same pan, and finish everything in the oven.
2 tablespoons extra-virgin olive oil
8 oz (250 g) cremini mushrooms, quartered
1 leek, white and pale green parts only, rinsed and sliced
Salt and freshly ground pepper
2 cups (16 fl oz/500 ml) chicken stock, reduced sodium, or water
1 cup (6 oz/185 g) wild-rice blend
1 lb (500 g) salmon fillet
1 bunch baby broccoli
In a Dutch oven or large pot over medium-high heat, warm 1 tablespoon of the olive oil. Add the mushrooms and sauté until they release their liquid, about 5 minutes. Add the sliced leeks and sauté until tender, 5 minutes. Season with salt and pepper. Add the chicken stock, stirring to scrape up any brown bits on the bottom of the pan. Add the wild rice and stir once to combine. Bring to a simmer, reduce the heat to maintain, cover the pot, and cook until the wild rice is tender, 45 minutes or according to package instructions.
Toward the end of cooking, prepare the salmon and baby broccoli. Preheat the oven to 400°F (200°C). Season the salmon with salt and pepper. In a large sauté pan over medium-high heat, warm the remaining 1 tablespoon olive oil. Add the salmon, flesh side down, and sear until golden brown, 5 minutes.
Turn the salmon and add the baby broccoli to the pan, nestling it around the fish. Sprinkle the baby broccoli lightly with salt and pepper. Transfer the pan to the oven and cook until the salmon is nearly firm to the touch and flakes easily when pierced with a fork, about 10 minutes longer, depending on the thickness of the fillet.
Heap the wild rice on plates, place the salmon and baby broccoli on the side, and serve warm.
Makes 4 servings
Nutrition Facts (per serving)
Protein 39 g
Total fat 15 g
Saturated fat 2 g
Carbs 48 g
Fiber 8 g
Total sugars 6 g
Added sugars 0 g
Sodium 227 mg
This information is for educational purposes only and is not intended as a substitute for medical diagnosis or treatment. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.