Healthy Recipe: Salmon Bowls with Black Rice & Lentils

Salmon and rice recipe

Salmon Bowls with Black Rice & Lentils  

RECIPE BY BECKY DUFFETT | PHOTO BY ERIN KUNKEL

If you want to start cooking more salmon but don’t know where to start, give this nutrient-packed salmon bowl a shot. In addition to brain-boosting fish, it also contains a ton of healthy grains and fresh spring veggies. Topping it all off is a miso-ginger sauce that ties everything together and makes this homemade meal feel restaurant worthy.

INGREDIENTS

1 cup (7 oz/220 g) black rice
Salt and freshly ground pepper
½ cup (3½ oz/105 g) black lentils
2 tablespoons extra-virgin olive oil
8 oz (250 g) baby shiitake mushrooms
1 bunch asparagus, ends trimmed, cut into bite-size pieces
5 oz (155 g) baby spinach leaves
4 portions of salmon fillet (about 1 lb/500 g total), preferably wild
Sliced green onions and chile flakes for sprinkling

For the miso-ginger sauce:
2 tablespoons red miso paste
2 tablespoons Mirin (a sweet Japanese rice wine)
2 tablespoons fresh lime juice
1 tablespoon grated fresh ginger
1 teaspoon firmly packed brown sugar

INSTRUCTIONS

In a pot, combine the rice, 3 cups (24 fl oz/750 ml) water, and ¼ teaspoon salt. Bring to a boil, reduce the heat, cover, and simmer for 25 minutes. Add the lentils, stir once, cover, and continue to simmer until tender, about 20 minutes longer. Gently fluff the rice and lentils with a fork.

While the rice and lentils are cooking, make the miso-ginger sauce: In a small bowl, whisk together the miso, Mirin, lime juice, ginger, and brown sugar. Set aside.

In a large sauté pan over medium-high heat, warm 1 tablespoon of the olive oil. Add the mushrooms and sauté until they release their liquid and start to brown, 5 minutes. Add the asparagus and cook until bright green and tender-crisp, 3 minutes. Transfer to a plate. Return the pan to the heat, add the spinach, and stir just until wilted, 3 minutes. Add to the plate. Season the vegetables lightly with salt and pepper.

Season the salmon with salt and pepper. Wipe out the sauté pan, return it to the heat, and warm the remaining 1 tablespoon olive oil. Add the salmon, skin-side down, and sear until golden brown, about 5 minutes. Turn and cook until the salmon flakes easily when pierced with a fork but is still pink at the center, 3 minutes longer, depending on the thickness of the fillet.

Divide the black rice and lentils between bowls. Slide a piece of salmon on top of each serving. Arrange the mushrooms, asparagus, and spinach alongside. Drizzle with the miso-ginger sauce, sprinkle with scallions and chile flakes, and serve warm.

Makes 4 servings

Nutrition Facts (per serving)

Calories 551
Protein 41 g
Total fat 16 g
Saturated fat 2 g
Carbs 64 g
Fiber 13 g
Total sugars 7 g
Added sugars 1 g
Sodium 664 mg

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