Healthy Salmon Quinoa Fried Rice
A nutritious, high-protein take on classic fried rice. Using salmon, quinoa, and colorful veggies, this one-pan meal is packed with flavor and perfect for a quick dinner.
This salmon fried rice is the ultimate clean-eating comfort food. By swapping traditional white rice for a mix of quinoa and grains, you gain high-quality protein and complex carbohydrates that keep you satisfied much longer. The salmon adds a healthy dose of Omega-3 fatty acids, while the combination of carrots, onions, and peas provides a refreshing crunch and essential nutrients.
Ingredients
- 1 fillet salmon
- 10 g butter
- 2 eggs
- 1 cup cooked quinoa and mixed grains
- 1/2 cup diced carrots
- 1/2 cup diced onions
- 1/4 cup green peas
- 2 tbsp soy sauce
- to taste sea salt
- to taste black pepper
Instructions
- 1Sear the salmon
Add a small amount of butter to a pan over medium heat. Once melted, place the salmon fillet skin-side down to sear, allowing the skin to become crispy.
Tip: Keep the heat at medium to ensure the salmon cooks through without burning the butter. - 2Cook and season the salmon
Carefully flip the salmon fillet once the skin is crispy. Season the flesh side with a pinch of sea salt and freshly ground black pepper, cooking until the salmon is opaque throughout.
Tip: Use tongs to flip the fillet gently to keep it intact. - 3Scramble the eggs
Push the cooked salmon to the side of the pan. Crack the eggs directly into the empty space and scramble them with a spatula until set.
Tip: Scrambling the eggs in the same pan adds flavor from the residual salmon oils. - 4Stir-fry the vegetables
Add the diced onions, carrots, and green peas to the pan with the eggs. Stir-fry everything together over medium-high heat until the vegetables are tender-crisp.
Tip: Ensure the onions are caramelized slightly to bring out their natural sweetness. - 5Add the grains
Incorporate the cooked quinoa and mixed grain rice into the pan with the egg and vegetable mixture. Toss well to ensure all ingredients are evenly distributed.
Tip: Using pre-cooked and cooled grains helps achieve a better texture in fried rice. - 6Season and finish
Pour the soy sauce over the rice and vegetable mixture. Stir thoroughly to combine all the flavors and ingredients until the rice is evenly coated and heated through.
Tip: Add the soy sauce gradually to taste, ensuring you dont over-salt the dish. - 7Return salmon to the pan
Add the previously cooked salmon fillet back into the pan with the rice and vegetables. Use tongs to gently break the salmon into smaller, bite-sized pieces so that the flavor integrates well with the other ingredients.
Tip: Be careful not to over-flake the salmon; keeping it in slightly larger chunks provides a better texture and maintains the moistness of the fish. - 8Final toss and serve
Toss the salmon and rice mixture together in the pan one final time over medium-high heat to ensure everything is evenly combined and heated through. Once fully incorporated, the dish is ready to be plated and served.
Tip: A quick, final high-heat toss helps to slightly toast the rice grains and unify all the flavors before serving.
