Healthy Nutrition Tips

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 need to begin cooking more salmon but don’t know where to start out, give this nutrient-packed salmon bowl a shot. In addition to brain-boosting fish, it also incorporates a ton of wholesome grains and recent spring veggies. Topping it all off is a miso-ginger sauce that ties every little thing together and makes this do-it-yourself meal really 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
eight oz (250 g) child shiitake mushrooms
1 bunch asparagus, ends trimmed, minimize into bite-size pieces
5 oz (155 g) child spinach leaves
4 parts of salmon fillet (about 1 lb/500 g complete), ideally wild
Sliced inexperienced onions and chile flakes for sprinkling

For the miso-ginger sauce:
2 tablespoons pink miso paste
2 tablespoons Mirin (a sweet Japanese rice wine)
2 tablespoons recent lime juice
1 tablespoon grated recent 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, scale back the heat, cover, and simmer for 25 minutes. Add the lentils, stir once, cowl, and proceed 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 collectively the miso, Mirin, lime juice, ginger, and brown sugar. Set apart.

In a big sauté pan over medium-high heat, heat 1 tablespoon of the olive oil. Add the mushrooms and sauté until they launch their liquid and begin to brown, 5 minutes. Add the asparagus and prepare dinner until shiny inexperienced and tender-crisp, three minutes. Transfer to a plate. Return the pan to the heat, add the spinach, and stir just till wilted, three minutes. Add to the plate. Season the greens calmly 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 prepare dinner until the salmon flakes simply when pierced with a fork but continues to be pink on the middle, three minutes longer, relying on the thickness of the fillet.

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

Makes 4 servings

Nutrition Facts (per serving)

Calories 551
Protein 41 g
Total fats 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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