Pan-seared salmon with green-beans and white rice

Pan-seared salmon with green beans and white rice

This dish is a quick-fix meal. It's very tasty, easy to cook and most importantly, its a perfect balance of proteins, vegetables, healthy fats & carbs.

Ingredients (serves 2 people):

For salmon:
Salmon - 4 fillets
Olive oil- 2 tbsp
Salt - 1/2 tbsp
Black pepper - 1/2 tbsp
Red chili powder - 1/2 tsp
Turmeric powder - 1/4 tsp
Cumin-coriander powder - 1 tsp
Lemon juice - 1/2 tbsp

For green beans:
Green beans - 1/2 pound
Water - 3 cups
Salt - 1/2 tbsp
Black pepper - just a pinch
Lemon juice - few drops

For rice:
Parboiled white rice - 1/4 cup
Water - 3/4 cup (parboiled rice needs more water than regular rice)

Preparation:

1. Marinade salmon - Mix all ingredients (except salmon) from the section 'for salmon'. Add salmon filets to it and coat the fillets with marinade. Leave it outside for about 15 minutes.

2. Wash and rinse white rice. Let it soak in water for about 15 minutes in a pan.

3. Wash and rinse green beans.

Recipe: 

You have to cook 3 things almost together to enjoy this dish. So its necessary to be organised and 'think on your feet'.

Step 1. Cook salmon - Heat pan on a high heat for about 2 to 3 minutes. Once pan is preheated, add marinated salmon fillets to pan and cook on one side for about 3 minutes. Now, turn over the salmon filets, and cook for 4 to 5 more minutes. Salmon becomes flaky when it is perfectly cooked. Put cooked salmon fillets on a serving plate. Note, there is some left over oil and spices in this pan. We'll use this later for green beans. So do not discard it.

Step 2. Cook green beans - This step goes hand in hand with step 1. Heat 3 cups water on a high heat in a cooking pot. Once water starts boiling (about 5 minutes), add green beans to it. Cook for 3-4 minutes till they become crisp-tender. Now, drain the hot water and replace with ice cold water and let green beans stand in ice-cold water for about 3-4 minutes. Meanwhile, heat the pan used to cook salmon. Add just green beans (no water) to pan and saute for about 3-4 minutes on a high heat. Season with salt and pepper. Turn off the heat and squeeze few drops of lemon juice on it.

Step 3. Cook rice - Heat pan used to soak rice on medium-high flame. Once water starts to simmer, close the lid and lower the heat to low-medium. Cook for about 15-20 minutes (till water evaporates and rice is cooked thoroughly).

For a good presentation, arrange two fillets on one side of dish (one on top of another); put green beans close to salmon and white rice on other side of dish.

Enjoy!