Wild Salmon with Black Rice and Sesame
Helps balance blood sugar
Helps lower bad cholesterol
Good for energy and Nervous system
Deliciously healthy, great for Lunch – or taking to work or a pic-nic
- 200grams wild easy cook or black rice (See previous blog re nutritional)
- 240grams of Wild Salmon (important for extra taste, more Omega3 content) Approx 2 fillets
- shiitake mushrooms (fresh) – whole pack or 140grams (can use dried ones) – chopped or sliced
- Any green leaf vegetable you have in fridge – a few chopped handfuls
(spinach, kale, spring greens, carvelo nero, bok choi or green beans)
- Fresh ginger – approx 1 inch – chopped finely
- Sesame seeds (not toasted) – 3-4 teaspoons
- Parsley – Handful chopped
- Fresh red chili – de-seeded and chopped
- 2 x spring onions
- Toasted sesame oil
- Tamari sauce
- 1 cup of water
Steam of bake the salmon at around 160 degrees (to not damage the precious fats) when cooled remove any skin or bones and flake the fillets.
Cook the rice (as pack instructions) – if it’s easy cook it will be around 10- 15 minutes if black rice it will be 30 minutes at least. You can pre-cook this and keep it in the fridge.
In a large flat pan place half a cup of water place on the heat (watch this carefully as water will brown the foods quickly if allowed to dry out) when hot add the ginger and a splash of tamari, add shiitake mushrooms and cook until soft, lower the heat and add sesame oil, add the flaked salmon and another splash of tamari. You will need to keep adding water so it does not dry out and brown after a minute or so add the cooked rice keep stirring nothing should be over cooking or getting brown. Add freshly chopped parsley, chili, sesame seeds, chopped greens (these should not spend much time cooking- 1 minute) Turn off the heat and add a little more sesame oil and finely chopped spring onions. It’s ready to serve – once in the dishes sprinkle with sesame seeds.
Keeping the cost down
To reduce the cost of this dish but keep it delicious, use just one fillet of salmon, half a pack of shiitake mushrooms, a larger amount of greens, replace black rice with red rice and use a pinch of cayenne pepper instead of fresh chili, and olive oil instead of sesame oil. It will still be delicious and healthy, but with slightly different flavours.
Black rice is literally packed FULL of Nutrients – Amino acids (protein), High in essential minerals including calcium, magnesium, potassium, manganese, folic acid, B Vitamin:s B1, B2 and B6 also Zinc, copper and Iron. Black rice contains carbohydrates that are slowly digested and have a positive effect on blood sugar. And lets not forget the fibre!
Wild salmon is full of high quality protein and Omega3 DHA and EPA, vital for all body systems, skin, brain function and so much more.
Shiitake mushrooms are high in minerals and beta-glucans that help lower cholesterol and boost immune function.