Filling and flavorful meal combining fish and whole grains with herby dill and tangy lemon.
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.
