These salmon and wild rice bowls with fall veggies came to be when I was trying to come up with especially nourishing meals for two friends who were going through separate cancer battles. I have gone through a few variations of it since and this is one of my favorites. I love to serve the salmon and sauce over wild rice, but cauliflower, quinoa, or basmati rice all work wonderfully, as well. The pear salsa was an addition I made when I had perfectly ripe pears sitting on the counter. I really love it as a garnish for this dish, but it is by no means a requirement!
Step by Step Instructions for Salmon and Wild Rice Bowls with Fall Veggies
Gather all ingredients: Salmon, wild rice blend, fennel, cabbage, orange, red onion, cilantro, garlic, ginger, coconut oil, coconut milk, water, fine sea salt, black pepper
Rinse the cup of wild rice under cold water.
Simmer wild rice with water and salt until tender, about 45 minutes
Heat coconut oil in a large pan. Season salmon and sear skin-side down until a pale pink line forms, about 3 to 4 min.
Flip the salmon pieces and sear the tops briefly, then remove and cool before peeling off the skin.
Add the remaining Tbsp of coconut oil to the pan. Cook onion and fennel until translucent, then stir in garlic, ginger, salt, and pepper.
Add the shredded cabbage, followed by the coconut milk and 1/2 cup of water.
Stir to combine and then nestle the salmon pieces into the mixture. Bring to a gentle simmer and cook for another 8-10 minutes.
Stir in the cilantro, orange juice and zest, then remove from the heat. Season to taste.
To serve, scoop some wild rice into a bowl or on a platter, top with the sauce and salmon and add a spoonful of pear salsa, if using.
Salmon and Wild Rice Bowls with Fall Veggies
These salmon and wild rice bowls with fall veggies burst with flavor! Fennel, cabbage, orange and ginger pair wonderfully to create a comforting and nourishing meal. Top it off with a spoonful of pear salsa and your fall-inspired meal is complete!
4
servings20
minutes30
minutesKeep the screen of your device on
Ingredients
- For the wild rice
1 cup wild rice blend
1/2 tsp fine sea salt
2 to 2.5 cups water
- For the salmon and Sauce
1 lb skin-on salmon fillet or pieces (pin bones removed)*
1 tsp fine sea salt (divided) and a few cracks of black pepper, divided
2 Tbsp coconut oil, divided
1 red onion, thinly sliced
1 medium fennel bulb (tops and core removed and thinly sliced)
2 cloves garlic, minced
1 inch piece of fresh ginger, grated (about 1 Tbsp)
2 cups shredded green cabbage
1 (13.5 oz) can unsweetened coconut milk
1/2 cup water
juice and zest from an organic orange (about 1/4 cup juice and 1 tsp zest)**
1/4 cup chopped cilantro, loosely packed
- 1 recipe pear salsa (optional)
Directions
- Rinse 1 cup of wild rice blend under cold water, then add it to a medium sauce pan along with 2 to 2.5 cups water (check package directions, as the amount of liquid can vary depending on your specific blend) and ½ teaspoon fine sea salt. Bring to a boil and then reduce to a simmer and cook, covered, for approximately 45 minutes or until all the liquid has dissolved and the rice is soft and fluffy.
- Heat 1 Tbsp of the coconut oil in a large pan (I like using cast iron here) over medium high heat.*** Cut the salmon into large chunks (about 2-3 inches in size), sprinkle with 1/2 tsp fine sea salt and a few cracks of black pepper and place them into the pan, skin-side down. Cook until you begin to see a solid pale pink cooked line above the skin (about 3-4 minutes). Flip each piece over to allow the tops to sear for another 2-3 minutes (no need to fully cook the salmon at this point). Remove the salmon from the pan and set aside. Once cool enough to handle, remove the skin and reserve the crispy pieces for garnish, if you like.
- Reduce the heat to medium and add the remaining Tbsp of coconut oil to the pan. Add the sliced red onion and fennel and sauté until the onions become translucent, approximately 5 minutes. Add the minced garlic, grated ginger, remaining 1/2 tsp fine sea salt and pinch of black pepper and cook for another minute. Add the shredded cabbage, followed by the coconut milk and 1/2 cup of water. Stir to combine and then nestle the salmon pieces into the mixture. Bring to a gentle simmer and cook for another 8-10 minutes to allow the flavors to combine. Stir in the cilantro, orange juice and zest, then remove from the heat. Season to taste.
- To serve, scoop some wild rice into a bowl, top with the sauce and salmon and add a spoonful of pear salsa, if using. Enjoy!
Notes
- *Always make sure your salmon is free of pin bones prior to cooking. Simply run your fingers along the center of the fillet - you will feel small bones sticking out just slightly. Use clean tweezers to pull each bone out in the same direction it is positioned in. While salmon is definitely the star of the show here, feel free to substitute lentils if you don't have salmon or prefer a vegan option.
- **Citrus fruit often receives a wax coating after harvest to extend its shelf life. Most organic oranges come unwaxed, but if you are unsure if your citrus was waxed, go ahead and rinse the fruit with some hot water and scrub it with a (dedicated) vegetable brush to remove the wax.
- ***A thin coating of oil and a hot pan are key to ensuring the salmon does not stick to the pan.
