CRISPY SALMON WITH ASPARAGUS RICE
This elegant yet simple Crispy Salmon With Asparagus Rice is a clean and well-balanced meal ideal for quick weeknight dinners or refined lunch prep. The richness of the salmon fillet pairs beautifully with nutty brown rice and tender asparagus spears, all lightly cooked in heart-healthy olive oil and brightened with a touch of lemon zest. Every element delivers nourishment like omega-3 fatty acids from salmon, whole grains from brown rice and fibre-packed green vegetable. It’s a dish that supports heart health, sustains energy and satisfies the taste buds without overwhelming the plate. With just five ingredients and minimal preparation, this salmon bowl is a standout option for those following gluten-free, low-carb or whole-food-focused diets. Whether plated fresh or prepared in advance, it brings vibrant flavour and balanced nutrition together in a light and satisfying way. A reliable favourite for clean eaters and seafood lovers alike.
RECIPE CATEGORY
Dinner
SERVING SIZE
1
CUISINE
Mediterranean
PREPARATION/TECHNIQUES
Pan-Fry, Sauté, 5 ingredients or less, Prepared in Advance
OCCASION/HOLIDAY
Spring, Easter, Picnic, Summer
SPECIAL CONSIDERATION/DIETARY CONCERNS
Healthy, Low Fat, High Fibre, Quick & Easy, Wheat / Gluten-Free, Low/ No Sugar
DISH TYPE
Salad
INGREDIENTS
There are the following ingredients for Crispy Salmon With Asparagus Rice:
- 120 g salmon fillet, skin on or off
- ¼ cup cooked brown rice (approx. 43g)
- ½ cup asparagus spears, trimmed (approx. 55g)
- 1 tablespoon olive oil
- Zest of ¼ lemon (optional)
FULL NUTRITIONAL INFORMATION
- Calories: 363.5 kilocalories
- Fat: 21.1 grams
- Saturated Fat: 4.4 grams
- Carbohydrates: 16 grams
- Sugar: 1.8 grams
- Fibre: 2.9 grams
- Sodium: 73.1 milligrams
- Protein: 27.3 grams
- Cholesterol: 66 milligrams
- Calcium: 37.3 milligrams
- Iron: 2.3 milligrams
- Potassium: 638.5 milligrams
- Vitamin D: 13.2 milligrams
PREPARATION
- Cook The Brown Rice: If not pre-cooked, rinse and simmer brown rice until tender, then drain and set aside.
- Trim And Blanch The Asparagus: Trim woody ends and blanch asparagus in boiling water for 2 to 3 minutes, then transfer to cold water to preserve colour and texture.
- Heat The Oil: Warm olive oil in a non-stick frying pan over medium heat.
- Sear The Salmon: Place the salmon fillet skin-side down (if using skin) and sear for 3 to 4 minutes until crisp. Flip and cook for another 2 to 3 minutes or until just cooked through.
- Sauté The Asparagus: Add asparagus spears to the pan during the final minute to lightly sauté them with the remaining oil.
- Assemble The Bowl: Layer cooked brown rice in a shallow bowl, top with salmon and asparagus, and finish with a sprinkle of lemon zest.
PREP TIME
5 minutes
COOKING TIME
12 minutes
TIPS
- Pre-Cooked Grains Help: Use pre-cooked or leftover brown rice to cut down prep time.
- Perfectly Cooked Fish: Let the salmon come to room temperature before cooking for even doneness.
- Don’t Overcrowd The Pan: Cook asparagus separately if your pan is small to keep everything crisp.
- Lemon Brightens It Up: A little zest or a squeeze of lemon lifts the dish without adding calories.
- Batch Cook Smartly: Double the quantities and portions for a healthy meal prep option.
VARIATIONS
- Add Healthy Fats: Drizzle with tahini or avocado oil for a richer finish.
- Swap The Veg: Replace asparagus with tenderstem broccoli, courgette ribbons or green beans.
- Spice It Up: Add chilli flakes or smoked paprika to the salmon before searing.
- Grain-Free Option: Substitute cauliflower rice for a lower-carb version.
- Asian Twist: Glaze salmon with a tamari-ginger mix before cooking for a flavour variation.
- More Fibre: Stir baby spinach or shredded kale into the warm rice before plating.
PREPPING AND STORAGE
- Fridge Storage: Store the cooked salmon, rice and asparagus in separate airtight containers or layered in a lunchbox for up to 3 days.
- Freezing: Freeze salmon and rice separately to avoid freezing asparagus for the best texture. Use within 1 month.
- Reheating: Reheat gently in the microwave or oven. Add a splash of water to the rice if it’s dry.
- Meal Prep Tip: Assemble bowl components in advance and zest fresh lemon just before serving.