Description
A delightful and healthy dinner recipe featuring crispy rice topped with pan-seared salmon and sautéed Mediterranean vegetables, drizzled with a zesty lemon-yogurt sauce.
Ingredients
Scale
- 4 salmon fillets (about 5.3 oz each), skin removed
- 1 tablespoon olive oil
- 1/2 teaspoon sea salt
- 1/4 teaspoon freshly ground black pepper
- 2 cups cooked jasmine or basmati rice, preferably cold or leftover
- 2 tablespoons olive oil
- 1/2 teaspoon salt
- 1 red bell pepper, diced
- 1 small zucchini, diced
- 1/2 red onion, thinly sliced
- 1 cup cherry tomatoes, halved
- 1/2 cup pitted Kalamata olives, halved
- 2 tablespoons capers, optional
- 1 tablespoon olive oil
- 1 teaspoon dried oregano
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/2 cup plain Greek yogurt
- 2 tablespoons fresh lemon juice
- 1 teaspoon lemon zest
- 1 tablespoon chopped fresh dill or parsley
- Salt and black pepper to taste
- Fresh dill or parsley, chopped (for garnish)
- Lemon wedges (for serving)
Instructions
- Prepare Lemon-Yogurt Drizzle: In a small bowl, whisk together Greek yogurt, lemon juice, zest, dill or parsley, and a pinch of salt and pepper. Cover and refrigerate until ready to serve.
- Sauté Mediterranean Vegetables: Heat 1 tablespoon olive oil in a large skillet over medium heat. Add bell pepper, zucchini, and red onion. Cook for 4-5 minutes until softened. Add cherry tomatoes, olives, capers if using, oregano, salt, and pepper. Sauté for another 2-3 minutes. Remove from skillet and keep warm.
- Crisp the Rice: In the same skillet, heat 2 tablespoons olive oil over medium-high heat. Add cooked rice, pressing it down into an even layer. Cook undisturbed for 6-8 minutes until the bottom turns golden and crispy. Season with salt. Flip or stir to crisp additional sides if desired. Divide among serving bowls.
- Pan-Sear the Salmon: Pat salmon fillets dry and season with salt and pepper. In a separate nonstick skillet, heat 1 tablespoon olive oil over medium-high heat. Add salmon fillets and cook for 3-4 minutes per side until golden and just cooked through.
- Assemble the Bowls: Top crispy rice with sautéed vegetables. Place a salmon fillet on each bowl. Drizzle with lemon-yogurt sauce, garnish with fresh herbs, and serve with lemon wedges.
Notes
- For extra flavor, consider marinating the salmon in lemon juice and herbs before cooking.
- Feel free to substitute other vegetables based on preference or seasonal availability.
- This dish can be made ahead of time; just reheat the rice and vegetables before assembling the bowls.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Dinner
- Method: Sautéing, Pan-searing
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 450
- Sugar: 2g
- Sodium: 800mg
- Fat: 25g
- Saturated Fat: 4g
- Unsaturated Fat: 19g
- Trans Fat: 0g
- Carbohydrates: 40g
- Fiber: 4g
- Protein: 25g
- Cholesterol: 70mg