Wednesday, November 13, 2013

One-Pan Salmon and Kale on Brown Rice

     Confused about which fish you should buy?  Download a Monterey Bay Aquarium guide...

When Dave's gone (he's my dishwasher), I lean toward one-pan meals.  I like hearty, healthy, and satisfying potfuls that will feed me a few times.  I admit to laziness.  Evenings spent on the couch reading.  Kitchens that stay clean.

I also adore fish cooked with or in vegetables; it's one of my favorite meals for experimenting.  As long as there's enough liquid in the vegetables and pan and the vegetables are done (or nearly done) when the well-seasoned fish goes on top, the meal is usually successful.  Fish salads are next on my list; I love them, too!

This isn't to say I make a great big mess in the kitchen when Dave's home (though I sometimes do), and lately--at his behest--I'm giving him a taste of my quick fish meals.  Usually he sees them on the blog while he's traveling.  This is one he got to eat.

one-pan salmon and kale with broccoli on brown rice
      2 generous servings              easily doubled--as in photos

Cook up some brown rice with onions in a big skillet, add some chopped kale and broccoli; cook until they're both nearly done.  Add some salmon on top with lemon and cover the pan for just a few minutes until the fish is opaque and firm, but still tender and moist.  Dinner is served. 

2 tablespoons olive oil, divided  (plus a bit for garnish)
Pinch each crushed red pepper, kosher salt, and fresh ground black pepper
1 tablespoon fresh sage, minced (or 1 teaspoon dried)
1/2 cup brown rice^
1 cup water, approximately--plus more during cooking (can use white wine for the additional liquid--recommended)
1/4 cup onion, finely chopped
2 cups, packed finely chopped kale
1/2 cup chopped broccoli
1 teaspoon fresh thyme (or 1/2 teaspoon dried)
1 lemon (slice half and divide the rest into wedges to squeeze over the plates at the table)
1/2 cup each finely chopped red bell pepper and fresh tomato
1/2 teaspoon garlic, finely minced or grated
1/2- 3/4 pound salmon, cut into serving pieces (4 - 6 ounces each), sprinkled with salt, pepper, and olive oil

1. In a large deep skillet over medium flame, heat 1 tablespoon olive oil with the crushed red pepper, salt, black pepper, and sage for 30 seconds. Pour in brown rice and, stirring regularly, let rice cook a few minutes until just beginning to brown.  Add one cup of water, along with the chopped onion, and bring to a boil.  Reduce heat to simmer, cover, and cook about thirty minutes or until rice is becoming tender but is not yet done. Check a couple of times to see if rice is dry; add a little water -- 1/4 cup or so--if needed.

2. Place kale, broccoli, and sliced lemon on top of the nearly-cooked rice and season generously with salt and pepper. Sprinkle with thyme. Check again to see if rice is dry or browning and add a bit more water or white wine if necessary. Cover again and cook 5 minutes or so or until kale is starting to wilt.

3. Meanwhile, in a small bowl, mix together the red bell pepper, tomato, and minced garlic; set aside.

4. Add the seasoned and oiled salmon fillets on top of the kale mixture and rice.  Top each fillet with a bit of the red bell pepper mixture.*  Cover once more and cook until salmon is opaque and firm, but tender--5 or 6 minutes.  It should be moist at center.  Divide the rice and vegetables, topped with a piece of salmon, between the plates. Garnish with a drizzle of olive oil.   Serve hot with lemon wedges and fresh ground pepper.  (Leftovers are delicious cold for lunch.)

^Store brown rice in the fridge.  Unlike wild rice, it does not keep indefinitely.

TIP:  Click on and check out how long your food is edible -- fresh or cooked. Brown rice, for instance, is good 3-6 months on the pantry shelf, but keeps 6-12 months in the fridge and 12-18 months in the freezer.  Great info! 

*Alternately, cook the red bell pepper mixture quickly in a small skillet separately while the fish cooks and serve at the side. (below)

COOK'S NOTE:  Because I'm cooking at altitude, I may need more liquid in my rice than do those of you lucky enough to cook at or near sea level.  I give approximate amounts anyway because much depends on how high the heat is under your pan or how heavy the pan itself is.  Another factor is the kind of brown rice you use.  Mine says cook about 45 minutes.




Fish Story:  Foiled Flounder   (An oven meal cooked in foil.)


Walleye Salad (Make a salad and cook the fish; that's it!)


Swordfish with Ginger-Asparagus Rice and Mango Salsa     (A bit more effort, but worth it.)


One-Pan Seared Salmon with Spinach, Onions, and Red Peppers

or the most popular recipe of my blog Moretimeatthetable dot blogspot dot com...

Salmon on Kale with Lemon and Thyme

Have fun cooking and taking care of yourself,

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