Filling and flavorful meal combining fish and whole grains with herby dill and tangy lemon.
Wild Rice with Salmon Stew
Ingredients
1 Tablespoon vegetable oil
1 cup diced onion
2 cloves garlic, chopped or ½ teaspoon garlic powder
¾ cup chopped carrot
2 stalks celery, chopped
2 cups bite-sized cubed sweet potato, white potato or winter squash
4 to 5 cups low-sodium vegetable broth
¾ cup corn (fresh, frozen or canned, drained and rinsed)
1 can (16 ounces) pink salmon, drained (mash bones and skin)
½ teaspoon black pepper
¾ teaspoon dried dill
1 teaspoon lemon juice
2 to 3 cups cooked wild rice or wild rice mix, heated
chopped parsley (optional)
lemon slices (optional)
Directions
- Wash hands with soap and water.
- Rinse or scrub fresh vegetables under running water before preparing.
- In a saucepan over medium heat, cook the onion in oil for 2 to 3 minutes. Add the garlic, carrots and celery and cook until the vegetables are soft.
- Add the potato and vegetable broth. Bring to a boil, then reduce heat and simmer for 10 to 15 minutes until the potato is tender.
- Add the corn, salmon, pepper, dill and lemon juice. Return to simmer until heated through.
- Place ¼ to ⅓ cup cooked wild rice in the bottom of a bowl and ladle stew over the rice. Top with chopped parsley and lemon slice, if desired.
- Refrigerate leftovers within 2 hours.
Notes
- Serve stew over other cooked whole grains such as brown rice or quinoa.
- Try other fresh or dried herbs, such as basil, oregano, sage or rosemary.
- Including the bones and skin of the salmon adds calcium and healthy oil (omega-3 fatty acids) to the stew.
Thanks to the Food Hero Indigenous Peoples Workgroup for this recipe.
You might also like...
Pear and Cranberry Crisp
Pear and Cranberry Crisp
Whole grain oats, warm brown sugar, and sweet fruit make this a flavorful treat for breakfast or dessert.
Prepare:
10 minutes
Cook:
20 minutes
Makes:
4 Cups
Slow Cooker Pulled Pork
Slow Cooker Pulled Pork
This easy Pulled Pork recipe is made with pork shoulder and spices from your pantry. Slow cooking is a simple way to create tender and juicy pork for many different meals.
Prepare:
15 minutes
Cook:
7 to 9 hours
Makes:
5 cups
Prepare:
10 minutes
Makes:
2 Servings
Potato Pals
Potato Pals
This side dish of roasted potatoes goes well with a variety of meals. Simple to make with only 4 ingredients or add your own favorite spices.
Prepare:
10 minutes
Cook:
20 minutes
Makes:
3 cups
Applesauce French Toast
Applesauce French Toast
Flavorful, low-sugar breakfast option that’s perfect with your favorite toppings!
Prepare:
5 minutes
Cook:
10 minutes
Makes:
6 Slices
Oven Baked Salmon
Oven Baked Salmon
Salmon is the star in this simple and tasty recipe ready in under 30 minutes.
Prepare:
5 minutes
Cook:
15 minutes
Makes:
4 Servings
Comments
I used a fresh fillet of salmon in this recipe and the whole thing was delicious. The variety of vegetables adds a ton of flavor. Reheated leftovers were still great the next day since the salmon was in broth it stayed moist. I served this to many kids who enjoyed the salmon.