Nori Salmon with Seaweed Rice Salad
A double shot of seaweed—nori and wakame—lends this dish a salty flavour without an excess of sodium. The nori garnish is a version of furikake, a Japanese condiment typically sprinkled over rice. If desired, rainbow trout or Arctic char can be used in lieu of salmon.
1 cup (250 mL) brown rice
1 lb (450 g) wild salmon, cut into 4 equal-sized pieces
2 nori sheets
1/4 cup (60 mL) sesame seeds
1 tsp (5 mL) sesame oil
1/2 oz (14 g) dried wakame seaweed
1 English cucumber
2 medium carrots
2 green onions, white and green parts only, thinly sliced
Juice of 1/2 lemon
Place rice and 2 cups (500 mL) water in medium-sized saucepan. Bring to a boil, reduce heat, cover, and simmer until tender, about 25 minutes. Drain excess water.
Preheat oven to 400 F (200 C). Place salmon on parchment paper-lined baking sheet and bake until just cooked through, about 12 minutes.
Using kitchen shears, cut nori into small pieces and combine with sesame seeds. Heat skillet over medium heat and toast nori mixture for 3 to 4 minutes, or until fragrant and sesame seeds have browned. Stir in sesame oil.
Place wakame in large bowl, cover with water, and let rehydrate for 10 minutes. Drain, squeeze out excess moisture, and chop into small pieces. Slice cucumber in half lengthwise, scrape out seeds, and thinly slice horizontally. Slice carrots into thin matchsticks.
Toss together rice, wakame, cucumber, carrots, and green onions. Divide rice mixture among serving plates and top with salmon. Squeeze lemon juice over salmon and garnish with nori mixture.
Serves 4.
Each serving contains: 346 calories; 33 g protein; 15 g total fat (2 g sat. fat, 0 g trans fat); 20 g total carbohydrates (3 g sugars, 4 g fibre); 124 mg sodium
source: "5 Flavour Surprises", alive #380, June 2014
Nori Salmon with Seaweed Rice Salad
Directions
Matthew Kadey, MSc, RD
Matthew Kadey is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
READ THIS NEXT
SEE MORE »
Sweet and Sour Brussels Sprout Tempeh Stir-Fry
This Asian-inspired stir-fry takes full advantage of the crunch Brussels sprouts achieve when they’re heated quickly. The sweet-and-sour sauce delivers a tangy edge, and tempeh offers plant-based protein and a blast of umami. If you want meat in the dish, you can replace tempeh with ground pork. Ready, set, go Stir-frying is a cooking method that thrives on speed. That means you want to have all of your ingredients prepped and ready to go into the pan. That also means no chopping on the fly.
Rutabaga Chard Cakes with Smokey Cashew Cream
Two fall stalwarts—rutabaga and Swiss chard—team up to bring seasonal flavour to these baked savoury cakes. A topping of velvety cashew cream adds a little extra spark. Rutabaga burgers, anyone? You can also prepare these cakes burger-style in a skillet. Simply form rutabaga and chard mixture into burger-sized patties and cook in greased skillet over medium-high, until golden brown on both sides.
Sweet Potato Breakfast Bowl with Maple Fall Fruit
If you’re feeling a bit burnt out when it comes to your typical morning repast, consider pivoting to this bowl of nutrition and quintessential fall flavours. It might just be the cozy sweater of the breakfast world. If you need extra energy to power your day, you can scatter on some crunchy granola. The sweet potato mixture can be made a day or two in advance and reheated in the microwave before serving. Pick of the crops For sautéing purposes, you want to use pears that keep their shape when heated. Bosc and Anjou are two good options. Fuji, Cortland, Honeycrisp, and Empire are excellent apple choices for heating in the skillet, as they won’t turn too mushy.
Lentil and Shiitake Mushroom Potato Bake
A plant-based spinoff of shepherd’s pie makes an ideal use for those surplus starches. Flavour-rich shiitake mushrooms and saucy lentils meet creamy potatoes in a protein-filled and satisfying comfort meal packed with nutrition and perfect for any cool-weather dinner. Mash it up Do you have other kinds of leftover mash on hand? Any mash befits the top of this comfort food. Try substituting potatoes with mashed sweet potatoes or yams. For lower carb options, try celeriac or cauliflower mash!