Pan-Seared Salmon with Wholegrain Rice

Pan-Seared Salmon with Wholegrain Rice

Looking for a simple and healthy dinner idea for the whole family? Here it is.


  • 200 g wholegrain rice (2 packets)
  • 200 g frozen diced pumpkin
  • 1/2 cup frozen peas or canned peas
  • 600 g salmon fillet
  • 2 tablespoons soy sauce
  • 4 tablespoons extra virgin olive oil
  • 6 lemon slices
  • a few basil leaves or parsley
  • spices: 2 teaspoons paprika, 1 teaspoon each of turmeric, oregano, cumin, 1/2 teaspoon chili, salt, pepper


Cook the rice in salted water (about 35 minutes). Drain and then spread into a greased ovenproof dish with 1 tablespoon of olive oil. Rinse the frozen pumpkin and peas under warm water on a sieve, drain, and thaw. Drain canned peas if using. Remove the skin from the salmon, cut into 4 pieces. Rinse, pat dry, place in a bowl, season with salt and pepper.

Drizzle with soy sauce, add 1 tablespoon of olive oil and mix. Coat with half of the spices (or sprinkle them over the top of the fish). Arrange on top of the rice. Season the pumpkin and peas with salt and pepper, mix with the remaining spices. Place on the rice between the salmon pieces. Add lemon slices and green leaves. Drizzle the entire dish with remaining olive oil and bake in an oven preheated to 200°C (390°F) for about 15 minutes.

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