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My Salmon and Broccoli Stir Fry recipe makes healthy eating easy and oh so delicious! Fresh salmon combines with crisp broccoli and red pepper on a bed of brown rice, making this a rice bowl with a difference.
Salmon and Broccoli Stir Fry – Nutrient Dense and Delicious
These days I’m all about nutritious meals that are still delicious and comforting like this one.
Salmon is nutritionally very dense. An oily fish, it contains omega-3 fatty acids as well as high quality protein vitamins and minerals. Broccoli is a good source of vitamin C, calcium and folic acid, and red pepper is full of vitamins and anti-oxidants. If you use brown rice, you also get magnesium, selenium and more B vitamins. This is a seriously healthy bowl of goodness!
I first made this salmon and broccoli stir fry over 7 years ago and it has become a real family favourite. There’s just something about eating something this tasty from a bowl you can hold on your lap. Even some of the fish-phobic kids I know love it.
Love fish and seafood as much as I do? Check out these easy seafood recipes!
Cooking Fish is Easy
I used to be so intimated about cooking fish, but honestly, there’s nothing to it. You can poach the salmon for Salmon and Broccoli Stir Fry or bake it as described in the recipe below. Knowing when salmon is cooked is very straight-forward.
The Atlantic Canada Fish Farmers Association says “As fish cooks, its flesh loses its shiny, almost translucent quality and gradually becomes opaque. To take a look, poke the tip of a paring knife between two flakes. Not only will you be able to see if the flesh is opaque throughout, but you’ll also be able to feel that the flesh has gone from flimsy to firm. However, it should not flake apart – that’s overdone.”
Is Salmon and Broccoli Stir Fry Gluten Free?
Provided you use Tamari instead of soy sauce, this recipe is gluten free.
This is a seriously easy dish to throw together and makes a great family lunch or dinner. It’s also a beautiful main course to serve to guests. If eating well deliciously is important to you, my Salmon and Broccoli Stir Fry is a recipe you will love!
Salmon and Broccoli Stir Fry – Printable Recipe
Salmon and Broccoli Stir Fry
Ingredients
- 1 teaspoon mild olive oil
- 2 medium skinless and boneless salmon fillets, thawed if frozen
- salt and pepper to taste
- 1½ cups brown rice, or rice of your choice weights of different types of rice vary, so use the amount of rice package directions say will serve 4.
- 1 tablespoon sesame oil
- 1 red onion, peeled and finely sliced
- 2 cups broccoli florets, broken into small pieces or sliced This is about 4 good handfuls of broccoli florets
- 1 red pepper, de-seeded and finely sliced
- 2 tablespoons low salt soy sauce or Tamari be sure to use Tamari if you need the recipe to be gluten free
- 1 tablespoon runny honey
Instructions
- Cook the rice according to package directions.
- Preheat the oven to 375°F (190°C or 180°C for a fan oven).
- Place a large sheet of aluminium foil shiny side down on a baking sheet.
- Brush the foil with olive oil and lay the salmon fillets on top.
- Sprinkle the salmon with salt and pepper and fold the foil around it, bringing the sides up and sealing it at the top by folding it over so that you have a sort of parcel.
- Bake for 15 minutes or until cooked through. You can tell when the salmon is done by poking the tip of a knife between to flakes. The fish should be opaque and the flesh firm.
- Meanwhile, cook the rice in boiling water according to packet instructions.
- Heat the sesame oil in a frying pan or wok.
- When it is very hot, add the sliced onion and stir fry for a couple of minutes.
- Add the broccoli and red pepper and stir fry for three or four minutes.
- Mix the soy sauce and honey together in a small bowl and add it to the stir fry.
- Unwrap the salmon and break it into fairly large pieces with a fork.
- Stir into the vegetables very gently and heat through.
- Taste for seasoning, adding more pepper if necessary.
- Divide the drained rice between four warmed bowls and serve the stir fry on top of the rice.
did you make this recipe?
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More Easy and Delicious Fish Recipes
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What a lovely healthy quick dinner this would make. I can’t wait to try it.
Thank you, Janette 🙂
This looks a delicious recipe April! I like how you explained the cooking of the fish. Perfect job! Now, what time will dinner be served? 🙂 !
Thank you! I was so pleased to find such a great explanation of how to cook fish on the Atlantic Canada Fish Farmer’s Association website 🙂
April, everything about this dish is calling my name and I hope to be able to try it soon!
I hope you enjoy it when you try it, Linda! Thank you 🙂
I will keep this recipe for my 2016 new year resolutions. I miserably failed this year #dietstartstomorrow 😉
Bless you! Although it’s still early yet, you can always get back on track 🙂
Thank you for stopping in and linking up with us this week on #TheWeekendSocial. We love your ideas and hope to see you again this weekend on KitchenDreaming.com. We have pinned, stumbled & shared your link across our Social Media, FB, G+ and Twitter.
Thank you so much, Ronda, and a special thank you for sharing 🙂
Have you ever tried this with Tilapia?
I haven’t tried it with Tilapia but I’m sure it would work, Lindsay. I know Tilapia is a bit more delicate than salmon so it might not flake in quite as big a chunks, but it would certainly taste good 🙂
Seriously, you give the best tips, April! I mostly eat raw fish (sushi /sashimi) but next time I cook salmon, I’ll use your advice. Also, seriously delicious looking dinner bowl. Bravo!
Thank you so much, Kim 🙂
This looks very delicious April! Except the broccoli :)) I feel like I`m a child, but I don`t like it 🙂
Thank you, Cris 🙂 I suppose we all have things we don’t like – maybe you could use another green veggie instead. Perhaps snow peas – or maybe just add a yellow pepper 🙂
April, I love finding quick and healthy meals we can enjoy when cooking time is limited. This dish looks so yummy…thank you for sharing with us!
Thank you so much, Linda. I really like the salmon recipes you have been sharing too 🙂
This looks so tasty and healthy April. I am trying to be healthier and could just eat some of this. Yum!! Thanks for sharing at Creative Mondays last week, I will be featuring your recipe tomorrow 🙂
Thank you so much, Claire, and thank you for featuring the recipe too 🙂
Hi April,
What a great combination for a stir fry, you always have the best recipes! Hope you are having a great day and thanks so much for sharing with us at Full Plate Thursday!
Come Back Soon,
Miz Helen
Thank you so much, Miz Helen!
Thank you for sharing your wonderful post at #OverTheMoon. I look forward to what you will share next week! Like someone in person today! We hope you’ll come back again next Sunday when we open our doors at 6:00 PM EST. Pinned and tweeted!
Thank you, Marilyn 🙂
Thank You April. My father has late stages cancer and has a very restrictive diet , low sugar , salt etc. I made this tonight for him and he ate every bite, which is huge as his appetite is poor. So easy to follow yet delicious for all.
Oh Lynda, I am so pleased you all enjoyed it, especially your Dad. Thank you so much for your lovely comment. Sending lots of prayers for you and your family at this very challenging time.