Smoked Salmon Wild Rice Medley

Another recipe.


What’s For Dinner?


When I know I need to do a better job watching my weight, I still want delicious meals.  One way I cut back is to reduce the amount of simple carbohydrates I eat (i.e. white flour, white bread, potatoes) and reduce my fat intake.  Reducing my fat intake pretty much rules out lots of meat choices and dairy like cheeses.  Rats! No pizza!  Fortunately, I love vegetables, especially when combined with brown or wild rice, which have higher fiber content than plain white.  Today’s recipe features wild rice, and though it’s not without some fat, we’ll stick to heart healthy oils—olive oil for cooking and the fish oil that comes naturally in smoked salmon which is high in Omega-3’s.


Stretch It


I shop frequently at Costco.  I think it’s easy to overspend there—they make it so convenient, don’t they?  I can’t believe the size of some of their bulk containers.  Nevertheless, if I’m careful and stick to items I know I’ll use, I can still stretch my food dollar.



Wild rice has a deliciously wild and nutty flavor.

Most any brand of wild rice should work, but here's the brand I use.

Two items I get at Costco are the Alaska Best Trapper’s Creek Wild Smoked King Salmon and the SunWest Organic Harvest Medley Wild Rice.  I find most smoked salmon is expensive, but it doesn’t take a lot of it to add really terrific flavor to a recipe.  And as for the rice, the SunWest blend contains four whole grain varieties I find delicious.  I’m sure you could substitute any salmon or rice you prefer.


Let’s Gather The Ingredients


Today’s recipe calls for:


1 cup wild rice (dry)

Gathering the ingredients.

I love using portabella mushrooms--they're thicker and more chewy, plus I love the flavor.

2 chicken bouillon cubes (or 2-1/4 cups chicken broth)


1 large portabella mushroom (or 8 to 10 white or brown mushrooms) sliced and chopped

1 medium to large sweet onion chopped

1 cup of petite frozen peas (or 1 bunch of fresh cut chopped asparagus)


Smoked salmon also makes a terrific appetizer.

You can estimate ounces by the weight on the package or just slice off a chunk like I do.

1 – 2 tablespoons of extra light olive oil

1 tablespoon soy sauce

2 tablespoons wine (any will do)

2 – 3 cloves of crushed or minced garlic

2 ounces (about a 1 inch slice) of smoked salmon

Salt and pepper to taste


Putting It Together


The hardest part of this recipe is remembering to start the rice about an hour ahead of time.  I can cook my rice in about 50 – 60 minutes.


Step 1:  Put on the rice.  I use chicken bouillon instead of salt when I prepare my rice—the ratio is 1 cube per cup of water.  Alternatively, you can use chicken broth.  My rice to water ratio is 1 cup rice to 2 ¼ cups water.  My rice directions suggest adding butter or olive oil, but I don’t and it still tastes great.  Adjust quantities as needed based on the instructions for your rice.


Cook over medium heat.

Don't forget to add soy sauce and a splash or wine.

Step 2:  Cut up and prepare the veggies (i.e. the onion, mushroom and if you need to the asparagus).  I made this recipe with frozen peas for the pictures I took here, but I’ve made it in the recent past with fresh asparagus—both came out yummy.


Step 3:  About 10 minutes before the rice is done (or after it’s cooked) put a large frying pan on medium heat.  Add the cooking oil, soy sauce, wine, onions, and mushrooms.  Then grind some pepper over the top.


Stirring up the medley.

The smoked salmon goes in last--just before the rice.

Step 4:  As the onions and mushrooms start to soften (about 4 to 5 minutes in) add the garlic.  If you use fresh asparagus, it will take a few more minutes to cook than frozen peas, so this would also be a good time to toss it in, too.


Step 5: If you’re using frozen peas add them about a minute or two before the onions and mushrooms have finishing cooking (about 8 minutes in—it depends on the size and type of mushrooms, so adjust as needed.


I'm hungry.  Can we eat yet?

This dish is great by itself or with a little fresh salad.

Step 6: Crumble the smoked salmon and toss it in about a half minute or after the rest finishes cooking.  Stir well.


Step 7:  Add in the rice and stir everything together.  Taste.  Add salt or pepper if you feel it needs it—I usually don’t add salt as the bouillon cubes, soy sauce and smoked salmon have plenty.


That’s it, we’re done.


I sometimes add cashews or almonds to this dish when I want to mix it up.  Or if you’re a vegetarian, you can substitute nuts for the salmon.


This is an easy one-dish meal that makes clean up a snap, but it’s also great with tossed salad.





If you enjoyed today’s recipe, you’ve got to try:
Portabellas: No More Gut Bombs For Me
Snickerdoodles So Good They Make Me Laugh
Bliss Bars – Yum!
Or for other great recipe ideas see our Recipes page.


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