Cooking at Home - Salmon Skewers over Brown Rice

PROMO Food - Cooking Home Pots Soup Stew - iStock - Ozgur Coskun
Published Saturday, February 1, 2020
  • Makes: 4 Servings
  • Prep Time: 20 minutes
  • Cook Time: 15 minutes

Created for junior chefs, this simple and delicious recipe skewers just three ingredients -- omega-3-rich salmon, cherry tomatoes and pineapple -- for a quick dinner served over whole grain brown rice.

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PICT RECIPE Hearty Salmon Skewers over Brown Rice - USDA
Salmon Skewers over Brown Rice. Courtesy USDA

Ingredients

  • 1 pound Salmon
  • 3 Cherry tomatoes (2 ounces)
  • 1 cup Pineapple (cubed)
  • 2 cup Cooked brown rice
  • 1 Lemon, raw
  • Kosher salt, freshly ground pepper, and paprika (to taste)
  • 8 Skewers

Directions

  1. Cook rice according to package instructions and set aside.
  2. Clean fish and pat dry.
  3. Cut salmon into 24-1/2 inch cubes and coat all sides with topping of kosher salt, freshly ground pepper, paprika or any desired spice.
  4. Cut fruit into cubes and cut tomatoes in half. Set aside.
  5. Slide piece of salmon onto skewer, then tomato, then fruit. Repeat 3 times on each skewer (or until skewer is full).
  6. Heat 1/2 cup of canola oil in large skillet over medium-high heat for one minute.
  7. Place skewers in pan and turn every 2 minutes a side. Squeeze lemon on skewers as they are cooking.
  8. To serve, place 1/2 cup rice on plates and with 2 skewers on top. Squeeze a hint of lemon, if desired.

Notes

  • Salmon skewers can be made in the oven or on the grill.
  • Covering them while on the stove will steam them rather than sear them.

Source: Seafood Nutrition Partnership

Nutrition Information

Serving Size: 2 skewers, 1/2 cup brown rice

 

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Nutrients

Amount

Calories

333

Total Fat

13 g

Saturated Fat

3 g

Cholesterol

61 mg

Sodium

65 mg

Total Carbohydrate

30 g

Dietary Fiber

3 g

Total Sugars

5 g

Added Sugars included

0 g

Protein

24 g

Vitamin D

0 mcg

Calcium

35 mg

Iron

1 mg

Potassium

510 mg

 

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