Nez Perce Salmon Rice

Nez Perce Salmon Rice is a flavorful and traditional dish that showcases the rich heritage of the Nez Perce people, combining tender salmon with aromatic wild rice and seasonal vegetables. This dish not only highlights the essence of the region's natural ingredients but also provides a wholesome and nutritious meal.

Nez Perce Salmon Rice
30 minutes
Difficulty: Medium
Indian
450 kcal

Ingredients

  • Wild rice - 1 cup
  • Water - 2 cups
  • Salmon fillet - 200 grams
  • Olive oil - 1 tablespoon
  • Garlic - 2 cloves, minced
  • Onion - 1 small, diced
  • Bell pepper - 1 small, diced
  • Zucchini - 1 small, diced
  • Fresh parsley - 2 tablespoons, chopped
  • Lemon juice - 1 tablespoon
  • Salt - 1/2 teaspoon
  • Black pepper - 1/4 teaspoon

Steps

  1. Rinse the wild rice under cold water and combine it with 2 cups of water in a medium saucepan. Bring to a boil, then reduce to a simmer and cover for about 45 minutes or until the rice is tender and water is absorbed.
  2. While the rice cooks, heat olive oil in a skillet over medium heat. Add diced onion and garlic, sautéing until fragrant and translucent, about 3-4 minutes.
  3. Add the diced bell pepper and zucchini to the skillet, cooking for an additional 5 minutes until the vegetables are tender.
  4. Season the salmon fillet with salt and black pepper. Push the vegetables to one side of the skillet and place the salmon skin-side down on the other side. Cook for about 4-5 minutes on each side or until the salmon is cooked through and flakes easily with a fork.
  5. Once the rice is cooked, fluff it with a fork and mix in the sautéed vegetables, chopped parsley, and lemon juice. Adjust seasoning if necessary.
  6. Serve the wild rice mixture on plates and top with the cooked salmon fillet.

Nutrition

  • Calories: 450
  • Protein: 30 g
  • Carbs: 45 g
  • Fiber: 5 g
  • Sugar: 3 g
  • Sodium: 320 mg
  • Cholesterol: 70 mg
  • Total Fat: 18 g
  • Saturated Fat: 3 g
  • Unsaturated Fat: 12 g
  • Water: 0.5 L

Health Benefits

  • Rich in omega-3 fatty acids from salmon, beneficial for heart health.
  • High in fiber and nutrients from vegetables and wild rice, supporting digestive health.

Tags

IndianPaleoRice Dish