Rosemary salmon with apple and pomegranate wild rice salad

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FPO
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Salmon, along with many other fresh fish, contain omega 3 and 6, which are healthy, unsaturated fats. Our heart uses fat as its main energy source, unlike a lot of other organs which use glucose (sugar) for energy.

Wild rice, fruit and vegetables are great sources of fiber. Fiber is the key to lowering blood pressure and cholesterol naturally.

Ingredients

Yields 4 servings

Rice Salad

1 cup wild rice
1 large apple, diced
1 cup pomegranate seeds
1/4 cup dates, pitted and chopped
1 tablespoon nondairy almond yogurt
2 tablespoons apple cider vinegar
2 tablespoons lemon juice
1 teaspoon kosher salt

Fillets

4 4 to 6-ounce fresh or frozen skinless halibut or salmon fillets, cut ½ to 1 inch thick
2 teaspoons olive oil
2 teaspoons lemon juice
1/8 teaspoon Kosher or Sea salt
1/8 teaspoon ground black pepper
2 garlic cloves, minced
2 tablespoons capers, rinsed and drained
1 teaspoon finely chopped fresh rosemary or parsley

Nutrition information

Rice Salad

Serving size: 1/2 cup

Calories: 89
Total Fat: 1 g
Saturated Fat: 0 g
Sodium: 357 mg
Total Carbohydrate: 21 g
Dietary Fiber: 3 g
Sugars: 11 g
Protein: 2 g

Fillets

Serving size: 1 fish fillet

Calories: 171.2
Total Fat: 8.6 g
Saturated Fat: 1.4 g
Sodium: 214.2 g
Total Carbohydrate: 1.7 g
Dietary Fiber: 0.9 g
Sugars: 0 g
Protein 21.3 g

Instructions

Rice salad  

  1. Prepare the wild rice ahead of time by combing the wild rice with 2 1/2 cups water and bring to a boil. Once boiling, reduce heat to a slow but steady simmer and cover the pan. Cook for 45 minutes.

  2. Drain off any water that wasn't absorbed by the rice. Let the rice cool until you're ready to make the salad.

  3. In a large bowl, combine the cooled, cooked wild rice with all of the other ingredients and toss until well blended.

  4. Serve on a bed of blanched kale.

Fillets 

  1. Thaw fish if frozen. Preheat broiler. Measure thickness of fish. Brush fish with oil and lemon juice; sprinkle with salt and pepper. Sprinkle garlic on fish; rub in with your fingers.

  2. Place fish on the greased unheated rack of a broiler pan. Broil 4 to 5 inches from heat or until fish flakes easily. Allow 4 to 6 minutes per ½-inch thickness of fish, turning once if fish is 1 inch thick or more. Before serving, top fish with capers and rosemary.

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Food is medicine

“Daily exercise, hydration and more fresh foods can make a world of difference. Great nutrition can truly help the body run at its best and avoid chronic disease.”

Camille Adams
Registered Dietitian
Center for Wellness, Benton Harbor