Pan-Seared Salmon Filets with Vegetables and Rice

This delicious and colorful dish features perfectly cooked salmon filets served alongside a vibrant array of vegetables and fluffy rice. Packed with flavors, it's a wholesome meal that combines protein-rich salmon with nutrient-dense vegetables such as zucchini, peppers, broccoli, and beans. The light and tangy sauce, infused with fresh ginger and chili, complements the richness of the salmon, creating a delightful balance. The dish is visually appealing with a variety of colors, making it a feast for both the eyes and palate. This recipe is straightforward yet sophisticated enough to impress your guests. The mix of textures from the crunchy vegetables and tender fish provides a satisfying culinary experience. It's perfect for a weeknight dinner but equally suitable for special occasions. Discover how each component works harmoniously to deliver a healthy and flavorful meal.

Ingredients

Main Ingredients:

8 salmon filets
250 g long-grain rice
100 g frozen broccoli
100 g frozen beans

Vegetables:

2 spring onions
1 zucchini
1 red bell pepper
1 yellow bell pepper

Spices and Sauces:

1 cm fresh ginger root
2 dried chili peppers
1/8 l vegetable broth
4 tbsp rice vinegar
2 tbsp soy sauce
1/2 tsp sugar
1/2 lemon juice
2 tbsp oil
Salt and pepper to taste

Preparation Time

Total Time: 30 minutes

Step-by-Step Instructions

Cook the Rice: Begin by boiling the rice in salted water for 15-20 minutes until tender. Drain and set aside.
Prepare the Sauce: While the rice cooks, clean and slice the spring onions into rings. Peel and finely chop the fresh ginger.
Combine Ingredients: Mix the spring onions and ginger in a small bowl with the vegetable broth, rice vinegar, soy sauce, sugar, and crushed chili peppers.
Season the Salmon: Rinse the salmon filets and pat them dry. Season with salt, pepper, and lemon juice.
Cook the Salmon: Heat 1 tablespoon of oil in a pan. Add the salmon filets along with 5 tablespoons of the prepared sauce. Cook for about 5 minutes, turning occasionally until the filets are done. Remove from the pan and keep warm.
Prepare the Vegetables: Clean the zucchini and bell peppers. Cut the zucchini into slices or half-slices and the bell peppers into thin strips.
Sauté the Vegetables: In the pan, heat the remaining oil and sauté the zucchini and peppers briefly.
Add Frozen Vegetables: Mix in the frozen broccoli and beans with the remaining sauce. Cook, stirring, for about 10 minutes.
Assemble the Dish: On a serving plate, layer the cooked rice, place the salmon filets on top, and arrange the sautéed vegetables around them.
Serve: Serve immediately for a fresh and flavorful meal. Enjoy!

Tips

Substitutions: You can use quinoa instead of rice for a healthier option.
Freshness: Use fresh vegetables for a crisp texture.
Ginger Tip: Grate the ginger instead of chopping for a milder taste.

Variations

Gluten-Free: Ensure your soy sauce is gluten-free or substitute with tamari.
Vegan Option: Replace salmon with tofu or tempeh for a plant-based version.
Spice Level: Adjust the chili to suit your spice tolerance.

Nutritional Information

Calories: 450 per serving
Protein: 36g
Fats: 15g
Carbohydrates: 45g

Serving Suggestions

Sides: Serve with a side salad of mixed greens or a light miso soup.
Garnishes: Garnish with fresh cilantro or sesame seeds for added flavor.

Best Places

Grill House - A renowned eatery famous for its fresh Atlantic salmon. Location: 123 Ocean Drive, Miami, USA.
Salmon & Co - Offers innovative takes on salmon dishes. Location: 56 River Street, Paris, France.
The Fishery - A coastal restaurant known for its seafood delights. Location: 789 Coastal Road, Sydney, Australia.
Nordic Bites - Specializes in Scandinavian cuisine with a focus on fish. Location: 467 Fjord Lane, Oslo, Norway.
Ocean Delights - Popular for its sustainable seafood options. Location: 234 Beach Avenue, Vancouver, Canada.
Fin and Feather - British-inspired seafood restaurant with a modern twist. Location: 345 Dock Street, London, UK.
Sea Harvest - Known for fresh local catches. Location: 567 Fisherman's Wharf, Cape Town, South Africa.
Catch of the Day - Famous for its creative salmon dishes. Location: 890 Fisherman's Row, Tokyo, Japan.
Aqua Marine - Elevates traditional seafood dishes to gourmet status. Location: 123 Blue Lagoon, Reykjavik, Iceland.
Bayside Bistro - Offers spectacular views and delicious seafood. Location: 654 Bayfront Boulevard, Auckland, New Zealand.