Looking for a quick salmon dish that’s rich in omega-3? This healthy brown rice pilaf is inspired by Middle Eastern flavors and requires just a handful of ingredients. The combination of tender, flaky salmon, tangy preserved lemon and salty olives creates a flavor explosion that will delight your taste buds. The nutty brown rice serves as a nutritious base and provides fiber and important minerals. The simple but delicious preparation means you’ll have this impressive and healthy meal on the table in no time. Whether you’re craving a hearty weeknight dinner or hosting a dinner party, this recipe is sure to impress.
- 240g brown rice
- 500 ml vegetable broth
- 4 boneless and skinless salmon fillets
- 1 tsp ground cinnamon
- 1 tsp ground cumin
- 1 tsp turmeric
- 1 preserved lemon from a jar, peel finely chopped, pulp and seeds removed
- 130g pitted green olives, sliced
- small packet of parsley, roughly chopped
- Place the rice in a pot, cover with the vegetable stock and bring to the boil.
- Once boiling, reduce heat to simmer, cover and cook for 15 minutes.
- Turn off the stove and let the rice rest for 15 minutes without removing the lid.
- Meanwhile, place the salmon fillets on a microwave-safe plate, season well and cover with cling film.
- Cook in the microwave on high for 4 minutes until cooked through.
- When the rice is ready, stir in the spices, preserved lemon, olives, parsley and some spices.
- Shred the salmon and stir it lightly into the rice, being careful not to chop up the fish too much.
Equipment and tools
- cooking pot
- Fork or spoon to stir
- cutting board
- Measure teaspoon
This recipe contains fish (salmon) and olives. Please be aware of any allergies or dietary restrictions you or your guests may have.
Storage and leftovers
Leftovers can be stored in an airtight container in the refrigerator for up to 2 days. Make sure the pilaf is properly cooled before storing. Reheat thoroughly before serving.
Health Benefits of Quick Salmon, Preserved Lemon and Olive Pilaf
The following section highlights the various health benefits associated with the ingredients used in the preparation of the Quick Salmon, Preserved Lemon and Olive Pilaf recipe.
Brown rice serves as the base for this pilaf dish, providing a nutritious alternative to white rice. Unlike white rice, brown rice retains its outer layer, called the bran, which is rich in fiber, essential minerals and vitamins. Fiber promotes digestive health, helps regulate blood sugar levels, and contributes to satiety, making it useful for weight control.
Salmon, a fatty fish known for its pink flesh, is a great source of high-quality protein and heart-healthy omega-3 fatty acids. Omega-3 fatty acids are essential fats that provide numerous benefits including reducing inflammation in the body, supporting brain health, and improving heart function. Regular consumption of salmon is associated with a lower risk of heart disease and may help improve overall brain function.
Cinnamon is a sweet and aromatic spice that offers several health benefits. It is known for its antioxidant and anti-inflammatory properties that help reduce oxidative stress and inflammation in the body. Cinnamon may also help improve insulin sensitivity, regulate blood sugar levels, and reduce the risk of chronic diseases such as type 2 diabetes and heart disease.
Commonly used in many cuisines, cumin not only adds depth to this dish but also offers potential health benefits. It contains antioxidants that can help protect the body from cell damage caused by free radicals. Additionally, cumin is a rich source of iron, essential for the production of healthy red blood cells and proper immune system function.
Turmeric, a bright yellow spice, is known for its active ingredient curcumin. Curcumin possesses powerful anti-inflammatory and antioxidant properties that contribute to various health benefits. It can help relieve arthritis symptoms, promote heart health, support brain function, and even reduce the risk of certain cancers.
Preserved lemon, a commonly used ingredient in Mediterranean cuisine, gives this dish a unique zest and flavor. Preserved lemons are high in vitamin C, which is crucial for a healthy immune system, collagen production and iron absorption. They also provide smaller amounts of other essential vitamins and minerals, contributing to an overall nutrient-dense meal.
Green olives not only improve the taste of the pilaf but also provide various health benefits. They are a good source of healthy monounsaturated fats, which help maintain a healthy heart. Green olives also contain polyphenols, powerful antioxidants that have anti-inflammatory effects and may help reduce the risk of chronic diseases.
Parsley, a versatile herb often used as a garnish, not only adds freshness to the dish but also provides nutritional value. It is an excellent source of vitamin K, which plays a crucial role in blood clotting and maintaining bone health. Parsley also contains vitamin C, vitamin A and several powerful antioxidants that support overall well-being.