Savor Cooks: Salmon

This month’s “Savor Cooks” recipe features Salmon. Try our recipe for Salmon Rice Bowls with Bok Choy.

Salmon is a staple food in the Mediterranean style diet and is a great source of omega-3 fatty acids, which may have heart protective benefits. Salmon is also a great source of protein for those looking to boost protein intake.  

Look for wild salmon if you can, mostly for environmental reasons. When you buy wild salmon, you are usually supporting smaller fishing operations, which is ultimately better for the environment. Look for fresh or frozen salmon. If buying frozen salmon, take it out of the packaging, place in a bowl with a cover, and thaw in the refrigerator overnight before cooking.

Roasting, broiling, sautéing and poaching are all great techniques for cooking salmon. Salmon pairs well with so many flavor combinations – from a soy, ginger and garlic combination to lemon, mustard and herbs to a bold spice rub.

We have a variety of salmon recipes already on our website:

 

Be food safe. Check the internal cooking temperature (push the tip of the thermometer gently into the middle of the thickest part of the salmon). It should read 145 degrees Fahrenheit.

Don’t forget to check out our upcoming Food of the Month post on Salmon.

 

Recipe

Talk about a “super food” recipe! This recipe has salmon, bok choy and brown rice – so many wonderful nutritional benefits all in one bowl.

This recipe might seem like it has a lot of steps, but everything is happening at the same time, so you should be sitting down with your rice bowl in about 30 to 40 minutes start to finish.

First you cook the brown rice (this can even be done ahead of time). Then you whisk the savory sesame soy sauce together. Next you cook the greens and finally you poach the salmon.

Poaching the salmon is a gentle way to cook the salmon, and it will cook in about 10 minutes. Feel free to season the poaching liquid however you like. You can even use brewed tea or broth instead of water for the poaching liquid.

Vegetarian? Try this with sautéed tofu or steamed edamame instead of the poached salmon.

Not into rice? Try this with soba or ramen style noodles.

Enjoy with a fork or chop sticks.

Salmon Rice Bowls with Bok Choy
Serves 4
Rice
  1. 1 cup dry brown rice (long or short grain)
Sauce
  1. 3 tablespoons toasted sesame oil
  2. 2 tablespoons tahini
  3. 1 tablespoon agave nectar or maple syrup
  4. grated zest and juice of 1 lime
  5. 2 tablespoons tamari or soy sauce
  6. 2-inch piece of fresh ginger, peeled and grated
Bok Choy
  1. 1 tablespoon sesame oil
  2. 3 bunches baby bok choy, washed and chopped, stems and leaves separated
  3. 2 garlic cloves, minced
Salmon
  1. 1 cup water
  2. ¼ teaspoon black pepper
  3. 2 tablespoons rice vinegar or ½ cup mirin or dry white wine
  4. 1 pound wild salmon fillet
Assembly
  1. 2 scallions, chopped
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Instructions
  1. Cook the rice: Cook according to package directions in a rice cooker or on the stovetop.
  2. Make the sauce: In a small bowl, whisk together the ingredients for sauce until smooth. Set aside.
  3. Sauté the greens: Heat oil in a large pan over medium high heat. Add the chopped bok choy stems and garlic and sauté for 2 minutes. Add the bok choy tops and continue to sauté for another 3 to 5 minutes, until the stems are just tender and the leaves have wilted.
  4. Poach the salmon: In a saucepan, bring water to a gentle simmer. Turn heat to low, add the black pepper and vinegar or rice wine. Gently slide in the salmon, skin side down. Cover and cook until the salmon is cooked in the middle, 8 to 10 minutes. Remove the salmon to a plate, let cool slightly and flake with a fork.
  5. Assembly: Toss half of the sauce with the greens. Divide the cooked rice among 4 bowls, top with greens and flaked salmon. Sprinkle with chopped scallions and drizzle with extra sauce.
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Adapted from The Sprouted Kitchen Cookbook
Savor Health http://savorhealth.com/
Stephanie Forsythe MS, RDN, CDN

Stephanie Forsythe MS, RDN, CDN is a Registered Dietitian Nutritionist who works as a Clinical Dietitian and Nutrition Coordinator at a hospital in Brooklyn. She helps patients meet their nutritional needs during their stay in the intensive care units. Aside from developing recipe and blog content for Savor Health, Stephanie also has worked as pastry cook in California and New York City. Stephanie received her undergraduate degree from the University of California, Berkeley and her Master of Science in Nutrition Education from Teachers College Columbia University. She completed a Dietetic Internship and training through Teachers College.

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