You know from my last post that I’ve been busy working on rice recipes for Jaime Oliver’s Search for a FoodTube Star with Uncle Ben’s Competition. With all of the vegetables pumping out of the garden right now, and summer grilling season upon us, this was somewhat of an inevitable dish.
I was actually shying away from doing another boring rice bowl dish. But when it’s so easy and the ingredients are so fresh, why not?
This recipe starts with salmon, which is found fresh locally this time of year. When buying salmon, always look for wild-caught salmon to avoid anything with added colors or chemicals. Frankly, I think wild-caught salmon is more flavorful than farm raised as well. For this recipe, I don’t put any marinades or rubs on the salmon at all, I simply season it with a little salt and pepper and cook it on a cedar plank on the grill. This allows the full flavor of the salmon, and the fresh veggies and herbs it’s eventually served with, to shine through.
Next, I add in a zucchini and yellow squash from the garden, as well as an ear of sweet corn and a nice, fat sweet onion; I used one of our infamous local varietals, the Walla Walla sweet onion. I love to cook with these because they have such a caramel sweet flavor, and grilling brings out all those delicious sugars in these local beauties. Plus they’re only available for about 1 month out of the year.
I simply slice up my vegetables, lightly mist them with olive oil, and throw them on the grill. Whatever you do, don’t use a canned cooking spray as these are loaded with chemicals. I love my Misto spray pump for this job, but absent of that you can always use the old-fashioned method of a pastry brush and a bit of oil instead of a mister.
Once the veggies are grilled, I chop them up, toss them with some brown rice, freshly chopped oregano, and crumbled goat cheese then serve it up with a nice chunk of the grilled salmon and a handful of sweet, juicy cherry tomatoes on top. It’s easy, it’s full of flavor, and it’s good for you. Who says rice bowls are boring?
- Serves: 4
- Calories: 302.2
- Fat: 9.4
- Saturated fat: 2.8
- Polyunsaturated fat: 2.3
- Carbohydrates: 18.2
- Sugar: 0.8
- Sodium: 272.9
- Fiber: 2.4
- Protein: 33.2
- Cholesterol: 80.9
- 1 lb. raw salmon filet
- salt and pepper
- 1 cup quick cooking brown rice
- 1 baby zucchini, trimmed and cut lengthwise into ¼" widths
- 1 baby yellow squash, trimmed and cut lengthwise into ¼" widths
- ½ large sweet onion, cut into ¼" rings
- 1 ear of sweet corn, husked
- 1 tsp olive oil in a mister can/bottle
- 2 tbsp chopped fresh oregano
- 2 oz. crumbled goat cheese
- 1 cup cherry tomatoes, halved
- Soak a cedar grilling plank in water for 1 hour. Preheat your outdoor grill.
- Season the salmon with salt and pepper. Place on the soaked cedar plank and place the plank on the grill. Close the lid and cook on low for 30 minutes or until cooked through. Make sure to keep a spray bottle of water nearby and keep a close eye on the grill to put out any flames before they catch the plank on fire.
- Meanwhile, cook the rice according to package directions.
- Mist the zucchini, squash, corn and onion with the olive oil (or baste with a pastry brush). Grill for about 2-3 minutes on each side or until cooked through.
- Shave the ear of corn into a large serving bowl and add the cooked zucchini, squash and onion cut into ¼" cubes.
- Mix in the rice, oregano and goat cheese. Add salt and pepper to taste.
- Serve a scoop of the rice and vegetable mixture topped with a piece of salmon and a scattering of the cherry tomatoes.