Fish

Salmon and asparagus brown rice pilaf recipe for an easy mid-week dinner

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Easy dinners that are also healthy can often seem difficult to come by – especially during the rush of midweek. Our salmon and asparagus pilaf recipe is ideal for when you’re looking for a simple yet nourishing supper.

Salmon is something of a wellbeing staple. This oily fish is rich in omega-3 fatty acids, which are key for supporting better brain health. In fact, some studies suggest that eating salmon regularly may help to improve memory and reduce age-related brain loss. Even more reason to top up on this tasty fish!

Speaking of omega-3 fatty acids, don’t forget to top this pilaf recipe with a handful of walnuts. Perfect for added crunch, these nutritious nuts also contain more omega-3 fat than any other nut. They’re teeming with antioxidants too – a wellbeing win!

Including healthy fats in our diet can also help us to feel fuller for longer. This means we’re less likely to snack and crave sugary foods. And, this can be a really healthy habit to adopt, especially in midlife. Nutrition plays a huge role during the menopause and sugar, in particular, can influence several of the symptoms that occur. In fact, experts think that glucose can exacerbate symptoms like hot flushes and mood swings.

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Ingredients

  • 1 tbsp olive oil
  • 2 tbsp butter
  • 2 medium onions, finely sliced
  • 2 salmon fillets
  • 200g wholegrain basmati
  • 1 tbsp green raisins (or sultanas)
  • 350ml vegetable or fish stock
  • 100g asparagus spears
  • 50g walnut halves
  • 20g chopped parsley
  • 1 lemon, cut into wedges, to serve
  • Sea salt and black pepper

Method

  1. Heat the olive oil and butter in a wide, heavy-based pan. Add the onions and cook over a medium heat until softened and starting to colour.
  2. Cut the salmon into 2cm chunks and add to the onions, along with the basmati rice, raisins and stock.
  3. Put the lid on the pan, bring to the boil, then immediately reduce the heat to a gentle simmer. Leave to cook for around 30 minutes, until the rice is cooked and the water has absorbed.
  4. Meanwhile, cook the asparagus in boiling, salted water for three to four minutes. Remove from the heat and plunge into cold water to stop them overcooking.
  5. Add the asparagus to the cooked rice and top with the walnut halves and a handful of chopped parsley. Serve in the pan along with the lemon wedges.