Image
main content start
Pan-Seared Salmon with Soy-Glazed Mushrooms and Veggie Brown Rice
15 min prep time
25 min cook time
4servings
How to Make Pan-Seared Salmon with Soy-Glazed Mushrooms and Veggie Brown Rice
This balanced salmon dish pairs crispy pan-seared filets with savory soy-glazed mushrooms and a veggie-loaded brown rice pilaf. The mix of heart-healthy fats, fiber-rich whole grains, and antioxidant-packed vegetables makes it both satisfying and nourishing. With smart seasoning and no added sugar, it's a blood glucose (blood sugar)-friendly option for people with diabetes looking for a flavorful, well-rounded meal. This is a DASH (Dietary Approach to Stop Hypertension) and low-fat recipe.
15 min prep time
25 min cook time
4servings
3 oz salmon, 1 cup pilaf
Print Recipe >
Step-By-Step Instructions:
-
Preheat the skillet over medium heat. Once the pan is hot, add 1 tsp oil and swirl to coat the bottom. Add veggies and 1/4 tsp black pepper; cook, stirring occasionally, until starting to soften, 3–4 minutes.
-
Add rice and spinach to the skillet and cook, stirring occasionally, until the rice is warmed through and spinach has wilted, 2–3 minutes. Cover and set aside.
-
Preheat another medium skillet over medium-high heat.
-
While the skillet heats up, pat fillets dry with paper towels and place skin-side down on a plate; season the top side with 1/4 tsp garlic powder and 1/4 tsp black pepper.
-
Once the skillet is hot, add 1 tsp oil and swirl to coat the bottom. Add salmon, skin-side down, and cook, flipping once, until skin is crispy and flesh is opaque, 3–4 minutes per side. Transfer to a clean plate and loosely cover with aluminum foil. (Reserve skillet for next step).
-
Wipe the skillet clean with paper towels and return to medium-high heat; add remaining 1 tsp oil and swirl to coat the bottom. Add mushrooms and 2 garlic cloves; cook, stirring occasionally, until softened, 4–5 minutes.
-
Add soy sauce to the skillet and continue to cook until the liquid has evaporated, 1–2 minutes more; remove from heat.
-
To serve, divide rice, salmon, and mushrooms between plates.
Nutrition facts
4 Servings
-
Serving Size
3 oz salmon, 1 cup pilaf
- Amount per serving Calories 330
- % Daily value*
-
Total Fat
8g
10%
- Saturated Fat 1.5g 8%
- Trans Fats 0g
- Cholesterol 45mg 15%
- Sodium 220mg 10%
-
Total Carbohydrate
41g
15%
- Dietary Fiber 5g 18%
- Total Sugars 7g
- Added Sugars 0g 0%
- Protein 25g
- Potassium 1166mg 25%
Ingredients
Extra Virgin Olive Oil (divided)
3 tsp
carrots (peeled and small diced)
2 large
zucchini (diced)
2 small
yellow onion (small diced)
1 med
ground plack pepper
1/2 tsp
brown rice (cooked)
2 cup
water
2 cup
spinach (chopped)
2 cup
salmon fillets
4 (3-oz)
garlic powder
1/4 tsp
Baby Bella mushrooms (sliced)
8 oz
garlic (minced)
2 clove
low-sodium soy sauce
2 tsp
Related Recipes
View more related recipesDFH Related Recipes
Image
Image
Image
Pesto Pork Tenderloin with Blistered Broccolini and Tomatoes
10 min + 30 min marinating time
30 min
4
Image
Sponsored
Stuffed Chicken Breast with California Dates, Spinach, & Herbed Ricotta
20 min
25 min
4
Image
Reviews & Ratings