Chile Lime Salmon with Coconut “Nice” Rice and Mango Salsa

It’s been a bit since I’ve posted so I’m feeling a bit rusty…the summer has been hectic with lots of travel and weekends spent with family and friends.  I’m finally starting to feel like I’m getting back into my normal routine, although I haven’t gotten back into working out in the mornings.  For now I’m just glad my schedule has allowed me to get in those workouts after work.  At some point I’ll get back to mornings because it’s so much easier to get it done first thing and know that no matter what the rest of the day throws at me, I’ve gotten a healthy start.

Being out of my routine has left me feeling a bit stressed and drained at times and working out in the evenings means less time to prepare a healthy dinner.  So our meals have consisted of things that cook up much more quickly, or don’t require any cooking at all!  The most time consuming part of this recipe is chopping up the fruit and vegetables for the salsa.  Even so, it can be done in the amount of time it took to get the rice going and the salmon in the oven to cook.

The mix of cool and crunchy fresh fruits and vegetables in the salsa totally makes this dish and makes it perfect for summer when you don’t feel like eating something hot and heavy.  Plus the mix of colors make it so beautiful that you can’t help but scoop it into your mouth :).  Using a store bought seasoning mix also cuts down on time and the ingredient list for this dish.

I used my favorite simple method for cooking the salmon.  This method can be used for cooking salmon for just about any dish with varying flavor combinations.  It leaves the salmon perfectly cooked and moist in the center, with a slightly crunchy texture on the edges, which I love.  The key is to get a pan that comes with a grill tray or rack.  This allows the salmon to cook evenly all around and achieve the slightly crunchy exterior with a few minutes on broil.  Line the bottom with foil for easy cleanup – extra bonus!

Here are some similar pans to the one I use:  11X13 or 9×13

Salmon Roast Pan

I used both frozen salmon filets as well as frozen riced cauliflower in this recipe – having some staple frozen items on hand makes it easier to prepare healthy meals when I haven’t done a great job of planning ahead.  To quickly thaw the salmon, I simply placed the individually wrapped frozen filets in slightly warm water for about 20 minutes (don’t use hot water or you’ll start to cook the salmon!).

For the “nice” rice, I used a mixture of both cooked rice and riced cauliflower.  The riced cauliflower is an easy way to sneak in some extra vegetables, but you could certainly just use rice – just double the amount of rice and coconut milk called for in the recipe.  I don’t think this would work well only using riced cauliflower, as you wouldn’t be able to get as much coconut flavor into the riced cauliflower without making it mushy.  If you do try it though, let me know how it turns out!

Alright, on to the recipe…

Salmon Coconut Rice Mango Salsa

Ingredients:

Servings:  4          Time:  30 minutes

  • 4 x 5-6oz salmon filets, thawed if previously frozen
  • 2 T chile lime seasoning, divided, such as Trader Joe’s
  • 1/2 C jasmine rice
  • 12 oz frozen riced cauliflower
  • 1 C plus 2 T lite coconut milk
  • 1 t olive oil or butter
  • Salt and pepper to taste

Mango Salsa:

  • 2 ripe mangoes, peeled, cored and diced small (about 1/4 inch dice)
  • 2 red bell peppers, diced
  • 1 small red onion, diced
  • 3 mini persian cucumbers or seedless cucumbers, diced
  • 1 large avocado, diced
  • 2 limes, juiced + zest of 1 lime
  • 1/4 bunch cilantro, chopped

Instructions:

  1. Combine the rice and 1 C coconut milk in a small sauce pan and cook according to instructions
  2. Pre-heat oven to 425 degrees F.  Line broil pan with foil.  Place salmon skin side down on grill rack.  Sprinkle with approximately 1 T of chile lime seasoning blend.  Place salmon in oven and cook to about medium wellness, 10 – 12 minutes.  Turn oven up to broil, and continue to cook salmon for another 3-4 minutes.  Remove from oven once slightly crisped on the outside and set aside.
  3. While the salmon cooks, dice fruits and vegetables for mango salsa and toss to combine.  Ensure lime juice thoroughly coats the diced avocado to avoid browning.  Add additional 1 tablespoon of chile lime seasoning to salsa mixture.  Refrigerate until ready to use.
  4. Once rice has finished cooking, remove from heat.  Heat a small amount of olive oil or butter in a small saute pan.  Add frozen riced cauliflower and saute until heated through.  Add cooked rice to pan, stir to combine, adding 2 remaining tablespoons of coconut milk to mixture.  Add salt and pepper to taste.
  5. Plate 1/4 of cauli rice mixture, 1 salmon filet, and 1/4 of mango salsa mixture and enjoy!

Nutrition info:

580 tot cal, 23g fat, 51g carb, 44 g protein


Miso Ginger Salmon

Miso… Ginger… Salmon

What more do I need to say about this?!?  So many delicious flavors combining to bring this beautiful flavor bomb!  And what could be easier than baking salmon and serving it along side a simple side of roasted vegetables.

Some time ago I came across a recipe for a miso salmon in a magazine in the waiting room of my doctors’ office.  I’ve kicked myself ever since for not taking a picture of that recipe or at least writing down the name of the magazine!  However, last week a memory of that flashed through my mind when I was trying to decide on how to make some frozen salmon I had on hand and I decided just to give it a shot.

Fortunately, I don’t think it could have turned out any better!  My normal taste tester (aka husband 🙂 ) even commented it was some of the best salmon I had ever prepared!  I’d call that a win! Especially since I prepare salmon so frequently!

I paired this with a simple side of roasted broccoli and cauliflower, sticking with the Asian theme and roasting it with a little soy sauce and a few other spices.

This recipe also features one of my favorite condiments, Chile Crunch.  This condiment is so versatile and delicious, and even better it has minimal ingredients! It contains just garlic, onion, chiles, canola oil, salt, and spices.  It contains no preservatives or MSG and is gluten free!

Miso Salmon Chile Crunch

I will definitely be making this again, and soon, and often! 🙂  Especially because I bought a rather large container of miso paste – any suggestions for how else to use it are welcomed!!!

Of course, fresh salmon is typically best, but that can be hard to find, especially in the mid-west, so I’ve had good luck with individually packaged and frozen fillets, from either Whole Foods or Trader Joe’s.  To thaw them, place them in the refrigerator the day prior to preparing or if you forget (like I often do!), place the frozen fillets, still in their packaging, in a bowl and run some lukewarm water over them for a bit.  Don’t get the water too warm or else you’ll start cooking the salmon, which is no good!

If you like to top it or like a little crunch for some extra texture, I highly recommend lightly toasting some sesame seeds and sprinkling them over the top!  To toast, place sesame seeds in a small skillet over medium-low heat.  Shake pan frequently for a few minutes while seeds toast.  They will turn a light brownish hue – keep an eye on them as they will toast very quickly!

This could also be served over a bed of rice or quinoa (as pictured above) for a more filling meal!

Enjoy!

Miso Ginger Salmon

Miso Ginger Salmon

Serves:  6      Total Time:  30 minutes

Ingredients:

For the salmon:

  1. 6 4oz salmon filets, fresh or frozen
  2. 2 t olive oil
  3. 2 t white miso
  4. 2 t rice wine vinegar
  5. 2 t reduced sodium soy sauce or coconut aminos (if using coconut aminos, reduce sweetener to 1/2 t as coconut aminos tends to be a bit sweet)
  6. 1 t mirin, honey, or sweetener of choice
  7. 1 t sesame oil
  8. 1 heaping tsp grated fresh ginger
  9. 1/2 – 1 tsp chile crunch condiment, or more to taste
  10. Couple grinds black pepper
  11. Toasted sesame seeds for topping, optional

For the veggies:

  1. 1 head broccoli, cut into florets
  2. 1 head cauliflower, cut into florets
  3. 1 t sesame oil
  4. 2 t soy sauce
  5. Couple good shakes of onion and garlic powder and black pepper
  6. You can also add some of the chile crunch condiment to your veggies, which I frequently do!

Instructions:

  1. Heat the oven to 450F
  2. Spread the broccoli and cauliflower on a foil lined baking sheet (yay for easy clean up!)
  3. Add sesame oil, soy sauce, and seasonings and stir to combine.
  4. Spread in a single layer on the baking sheet and bake for about 20 min, stirring once, or until fork tender
  5. In the meantime, whisk together the sauce for the salmon – olive oil, miso, rice wine vinegar, soy sauce, mirin, sesame oil, black pepper, chile crunch condiment, and ginger
  6. Place the salmon fillets on a separate foil lined baking sheet
  7. Pour about half of the sauce over the salmon
  8. Bake for 10-12 minutes, until firm and flakes apart easily
  9. Remove from oven and drizzle with remaining sauce
  10. Top with sesame seeds, if desired, and serve!
Nutrition info:

202 total cal, 5.5 g fat, 15.3 g carbs, 25.8 g protein

 

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