Cooking with Pepper

Stuckintooth

Grilled Salmon and Basmati Rice

A feast for the eyes and the palate.

Mmm… Grilled Salmon and Basmati Rice… perfect for a nutritious lunch or dinner. This dish marries the rich, succulent taste of salmon with the sweet and crunchy texture of fresh fruits and vegetables, paired with hearty rice.

Salmon

Indulge in a refreshing symphony of flavors with this grilled salmon recipe, complemented by a vibrant medley of mango, bell pepper, red onion, and avocado.

Skill Level: Beginner

This recipe is ideal for beginners due to its straightforward cooking methods, including grilling and simple chopping. It offers a great way to practice basic skills while achieving impressive and delicious results.

Health Benefits

  • Salmon is a fantastic source of omega-3 fatty acids, crucial for cardiovascular health and reducing inflammation.
  • Avocado brings healthy fats that are good for heart health, while mango provides vitamin C and dietary fiber.
  • Bell peppers are rich in various vitamins, including A and C, which are powerful antioxidants.

This combination makes the dish a nutritional powerhouse, supporting overall well-being.

Time and Servings

  • Prep Time: 20 minutes
  • Cook Time: 15 minutes
  • Total Time: 35 minutes
  • Servings: 4

Grilled Salmon and Basmati Rice Recipe

Ingredients

  • Salmon fillets, 4 pieces (6 ounces each, 170 grams each)
  • Basmati or long grain white rice (Click here for differences)
  • Ripe mango, peeled and diced, 1 large
  • Red bell pepper, seeded and diced, 1 medium
  • Red onion, finely diced, 1/4 cup (40 grams)
  • Ripe avocado, peeled and diced, 1 large
  • Olive oil, 2 tablespoons (30 mL)
  • Lemon juice, from 1 lemon
  • Salt and pepper to taste

Instructions

  1. Prepare the Rice:
    • Rinse the rice under cold water until clear.
    • Bring 2 cups of water to a boil in a medium saucepan. Add the rice, reduce heat to low, cover, and simmer for 18 minutes. Let sit, covered, for 5 more minutes off the heat.
  2. Grill the Salmon:
    • Preheat the grill to medium-high.
    • Brush the salmon fillets with 1 tablespoon olive oil; season with salt and pepper.
    • Grill the salmon skin-side down for 6-8 minutes on each side, until the fish flakes easily.
  3. Prepare the Veggie and Fruit Medley:
    • In a large bowl, combine diced mango, bell pepper, red onion, and avocado.
    • Drizzle with lemon juice and the remaining olive oil. Season with salt and pepper, and toss gently.
  4. Assemble the Dish:
    • As you can see from the photo, I like to feature the salmon and rice side by side, with the medley perpendicular across both. (It looks wonderful! Couldn’t wait to dig in!}

Recipe Shortcuts

  • Use pre-cooked or instant rice to save time.
  • Buy pre-cut mango and pre-diced bell peppers.

Tips for Perfection

  • Keep the grill hot and clean to prevent the salmon from sticking and ensure it cooks evenly.
  • Toss the avocado in lemon juice gently to prevent it from breaking while mixing with other ingredients.

Basmati vs White Rice

When using basmati rice instead of regular long grain white rice, there are some slight adjustments you might need to make regarding the rice-to-water ratio and cooking time:

  1. Rice-to-Water Ratio: Basmati rice typically requires less water compared to regular long grain white rice. The ideal ratio for basmati rice is usually about 1 cup of rice to 1.5 cups of water. In contrast, regular long grain white rice often uses a 1:2 ratio.
  2. Rinsing and Soaking: It’s recommended to rinse basmati rice thoroughly until the water runs clear to remove excess starch. Soaking the rice for about 30 minutes before cooking can help achieve a fluffier texture, though this step is optional.
  3. Cooking Time: Basmati rice generally cooks faster if it has been soaked. Soaked basmati rice usually takes about 12-15 minutes to cook, whereas unsoaked rice might take a few minutes longer, around 15-20 minutes. Regular long grain white rice typically takes about 18-20 minutes to cook.
  4. Resting Time: After cooking, let basmati rice stand off the heat, covered, for about 5-10 minutes. This allows the grains to firm up and the moisture to distribute evenly, enhancing the fluffiness of the rice.

These slight adjustments help ensure that the basmati rice cooks properly and achieves its characteristic fluffy and separate grains, making it an excellent accompaniment to a variety of dishes.

Regular white rice and basmati rice differ in several key areas…

  1. Aroma: Basmati rice is known for its distinctive nutty aroma and a fragrant flavor, which is attributed to the presence of a chemical called 2-acetyl-1-pyrroline. Regular white rice typically lacks this strong aroma and has a more neutral smell.
  2. Grain Size and Shape: Basmati rice grains are long, slender, and pointed at the ends, and they grow even longer as they cook. In contrast, regular white rice can be short to medium in length, depending on the variety, and is usually more plump and rounded.
  3. Texture: When cooked, basmati rice grains remain distinct, fluffy, and non-sticky, which makes them ideal for dishes where loose, separate grains are desired, such as biryanis or pilafs. Regular white rice tends to be more sticky and clumps together more easily, making it suitable for dishes like sushi or risotto.
  4. Flavor: Basmati rice has a nutty, slightly floral taste that can enhance the overall flavor of a dish. Regular white rice is more neutral in flavor, which allows it to absorb the flavors of the other ingredients it’s cooked with.
  5. Culinary Uses: Due to its aromatic properties and fluffy texture, basmati rice is often used in South Asian cuisine and is preferred for making pilafs, biryanis, and as a side dish for curries. Regular white rice is incredibly versatile and used worldwide in everything from Asian stir-fries and sushi to Latin American dishes like arroz con pollo.
  6. Glycemic Index: Basmati rice generally has a lower glycemic index than many other types of white rice, meaning it causes a slower rise in blood glucose levels. This can be beneficial for blood sugar management.

These differences make each type of rice particularly well-suited for specific dishes and culinary traditions.

Learn more about rice varieties, here.

Optional Ingredients

  • A sprinkle of chili flakes can add a nice heat to the medley.
  • A handful of chopped cilantro will enhance the freshness.

Nutrient Information Per Serving

  • Calories: 510
  • Protein: 36g
  • Fat: 26g
  • Carbohydrates: 45g
  • Fiber: 7g

Storage and Reheating

  • Store the salmon and medley separately in airtight containers in the refrigerator for up to 2 days.
  • Reheat the salmon gently in the microwave or oven, and add the medley cold or at room temperature.

Origin and History

Salmon dishes are beloved across various cultures, appreciated for their health benefits and versatile flavor profiles. The addition of mango and avocado brings a tropical twist that is often found in Caribbean and Latin American cuisines.

Selecting and Grilling Salmon

  • Selecting: Opt for bright, firm salmon with a fresh smell. Avoid any fillets that look slimy or have a fishy odor.
  • Grilling Tips: Oil the grill grates and the salmon to ensure it doesn’t stick. Grill each side once without flipping repeatedly to get a perfect sear.

Conclusion

This grilled salmon with its colorful medley offers a delightful mix of textures and flavors that are sure to energize and please any crowd. Easy to prepare and incredibly satisfying, it’s a wonderful dish that brings health and happiness to your table.

Enjoy the goodness of every bite!