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 1/2 teaspoon garlic powder
3⁄4 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
3⁄4 cup corn (fresh, frozen or canned, drained and rinsed)
1 can (16 ounces) pink salmon, drained (mash bones and skin)
1⁄2 teaspoon pepper
3⁄4 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.
- 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 1/3 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...
Cucumber Salad with Tomatoes

Cucumber Salad with Tomatoes
Make ahead salad idea that combines fresh veggies, couscous or your favorite grain, and tangy Italian dressing.
Prepare:
15 minutes
Makes:
5 cups
Easy Cheesy Enchiladas

Easy Cheesy Enchiladas
30-minute dinner that is filling, rich, and with a little bit of spice.
Prepare:
10 minutes
Cook:
20 minutes
Makes:
8 enchiladas
Garden Vegetable Cakes

Garden Vegetable Cakes
A simple snack or meal idea full of veggies, parmesan cheese, hints of lemon, and dill.
Prepare:
20 minutes
Cook:
15 minutes
Makes:
8 cakes
Fruit and Nut Slaw

Fruit and Nut Slaw
This fresh salad is the perfect combination of fresh veggies and sweet and savory toppings.
Prepare:
20 minutes
Makes:
8 cups
Prepare:
5 minutes
Cook:
15 minutes
Makes:
2 1/2 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