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Wild Rice with Salmon Stew

Filling and flavorful meal combining fish and whole grains with herby dill and tangy lemon.
Bowl of rice with a salmon and vegetable topping.
Prep time: 20 minutes
Cook time: 30 to 40 minutes
Makes: 8 Servings
Nutrition Facts: View label

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 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

  1. Wash hands with soap and water.
  2. Rinse or scrub fresh vegetables under running water before preparing.
  3. 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.
  4. 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.
  5. Add the corn, salmon, pepper, dill and lemon juice. Return to simmer until heated through.
  6. 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.
  7. 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.

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. 

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