High protein Salmon & Prawn spicy rice recipe

High protein Salmon & Prawn spicy rice recipe
Photo of a plate of Rice with a Salmon fillet on top

A favourite ingredient in my personal diet is seafood. I often go for oily fish such as mackerel, Salmon and Tuna. The reason for this is the fatty acids found in these fish. They not only greatly reduce the risk of heart disease, stroke, dementia, Alzheimer’s and diabetes, they also help maintain muscle and help tap in to body fat stores, using them as fuel. You will see many references to oily fish in my articles for this reason. They really are a good health powerhouse food. Even if they do smell and taste a bit unsavoury!

The recipes I have developed balance out the strong flavour of the fish with other ingredients that are also very beneficial to your health and well being. This is one of them I thought I would share. I may have to patent the others! I use Salmon and Prawns in this one with Basmati rice and added vegetables and spices. You can also use brown rice, quinoa or any other type of grain you like. You can even make the recipe without any grains.

Salmon is a great source of low fat and high protein with added benefits of good fats and minerals. Prawns also are high in protein and low in fat. Together with rice, spices and vegetables, this dish is an all round winner. It’s low in fat, high in protein and very low in sugar.

It takes roughly half an hour to make, so it’s not too demanding. There is some chopping and timing involved, but ultimately this is a very quick and easy recipe.

So here goes for the recipe and method, it’s not that difficult at all!

Ingredients (serves one)
  • 15ml Olive or coconut oil
  • 140g Salmon fillet (skinless) seasoned on both sides
  • 80g Prawns
  • 75g Basmati rice (pre-cooked or microwaved)
  • half a medium onion, diced quite small
  • half a bell pepper, diced quite small
  • 1 medium to large size closed cup or other mushroom diced
  • 1 large garlic clove minced
  • half a thumb size piece of ginger minced
  • 1 medium size birds eye chilli, de-seeded and chopped finely (can use chilli powder to save time)
  • heaped tsp of ground cumin
  • heaped tsp of ground coriander seed
  • heaped tsp of cinnamon
  • 1/2 tsp of tumeric
  • tsp of honey or sweetner
  • 50g frozen peas
Method
  • Heat the oil in a wok or large frying pan on a low to medium heat setting
  • add the bell pepper and fry for around 5 mins stirring
  • add the onion and fry until soft and translucent stirring
  • add the frozen peas and mushroom and fry for another few minutes keep stirring
  • add the garlic, ginger and chilli/chilli powder stirring every so often
  • fry for another 2 to 3 mins until garlic and ginger soften up
  • Add all the spices and stir, you might want to add a drop of water at this point as the spices will dry the ingredients out a bit
  • Add the honey and stir in
  • add the prawns to the pan and mix well
  • fry for another 2 mins then add the rice and mix well
  • using another flat bottom frying pan add a little oil and heat on a medium heat for a minute or 2
  • place the salmon fillet in the pan and fry for 2 mins on the top then the bottom and 1 min on each side, take off the heat then serve the salmon on top of the rice

You can change some elements of this recipe to suit you. I will sometimes add some grated creamed coconut or some fruit juice for extra sweetness and mildness.

The flavours are very much Indian inspired but the real beauty of this dish is not just the flavour but the health benefits each ingredient brings.

Here is the Nutrition breakdown:

a picture showing the nutritional value of the salmon and prawn rice dish

Check back soon to see some other recipes that I have concocted!

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