One Tray Honey Soy Salmon + Rice. Could dinner get any easier than this? Super simple and super healthy with only one dish to wash! Brown rice baked in the oven with salmon fillets and your favourite veggies.
STEP 1
Heat dish in the oven then add the brown rice and water.
STEP 2
Cover with aluminium foil and bake in oven 40 minutes.
STEP 3
Combine marinade ingredients and marinate salmon 15 minutes.
STEP 4
Remove rice from oven and take off aluminium foil.
STEP 5
Lay the salmon & veggies on top of rice & drizzle with oil.
STEP 6
Remove from oven after 10 minutes.
One Tray Honey Soy Salmon + Rice
This is one of those really easy mid week dinners that almost cooks itself! Just chuck the rice in a baking dish with water (you could also use chicken broth for extra nutrients here), bake covered in foil in the oven for 40 minutes. Top with salmon fillets (no prep needed there) and your favourite veggies, all I had to do with mine was peel the carrots and when I get organic carrots I don’t even need to do that. Then these just take 10 minutes in the oven, enough time to get the plates ready and you are done!
We like our vegetables crunchy, so 10 minutes is plenty of time, you can leave them in for another 10 if you wanted. Use whatever vegetables you like, I chose broccolini, beans and baby carrots. Others that work well are asparagus, frozen peas or corn kernels.
Have you tried some of my other one tray dinners?
One Tray Honey Soy Salmon + Rice
Description
One Tray Honey Soy Salmon + Rice. Brown rice baked in the oven with salmon fillets and your favourite veggies.
Ingredients
- 2 salmon fillets, skin off
- 1½ cups long grain brown rice
- 2¾ cups water / or chicken broth or stock
- 1 bunch broccolini
- 1 bunch baby carrots
- 1 handful string beans
- 1 tablespoon olive oil
MARINADE
- 1 tablespoon soy sauce
- 2 teaspoons honey
- 2 teaspoons sesame oil
- 1 teaspoon rice wine vinegar
Instructions
Pre heat oven to 180°C.
Place a 30cm x 22cm high sided baking dish in the oven to heat up. Once hot, add the rice and water, cover tightly with foil and bake for 40 minutes without removing the foil.
Combine the marinade ingredients, wait 25 minutes and then pour over salmon, put back in the fridge and leave to marinate for 15 minutes. You don’t want the fish marinating more than 15 minutes.
After 40 minutes remove the foil and top the rice with a layer of vegetables and the salmon, put back in the oven and cook uncovered for 10 minutes, or until the salmon and vegetables are cooked to your liking.
Notes
Soak the rice overnight beforehand in filtered water and 1 teaspoon of lemon juice. This helps to break down anti nutrients and release beneficial nutrients.
Don’t leave the salmon in the marinade for more than 30 minutes or the acidity in the vinegar will start to ‘cook’ the fish.
WHERE TO BUY BROWN RICE?
Rice comes in a many varieties, lengths and colours. White rice is not naturally white, it is brown rice with the bran and germ removed through refining. Short grain is best when stickiness is needed such as sushi, medium grain is great for salads and long grain for fried rice, pilaf or dishes such as the one tray dinners above.
Brown rice can take a little longer to cook but I love the way it really absorbs flavours. A good brown rice will still have the occasional green kernel, an indication the rice hasn’t been gassed for ripening.
I get my brown rice from Cape Wholefoods in Dunsbrough, you can also get it from their online store here;
