As we step into September, it is the perfect time to enjoy the delicious and nutrient-dense produce and seafood that British Columbia has to offer. This recipe is the perfect way to celebrate the season, combining fresh, local ingredients into a meal that is as wholesome as it is satisfying.
Let’s take a look at what this recipe has to offer:
Salmon is a great source of omega-3 fatty acids which play a crucial role in maintaining overall health for both adults and children. Omega-3s are known to support heart health and for infants, are important for proper brain, nerve and eye development. Since our bodies cannot produce omega-3s on their own, it is essential to incorporate them into our diets.
Types of Omega-3 Fatty Acids that are important to have in your diet:
- ALA (Alpha-linolenic Acid): found primarily in plant-based sources like flaxseed and walnuts
- EPA (Eicosapentaenoic Acid): Premoinantly sourced from fatty fish
- DHA (Docosahexaenoic Acid): Also found in fatty fish and crucial for brain health
To gain the full benefits of omega-3s, aim to include fatty fish in your diet at least twice a week – this recipe is a delicious way to achieve that goal!
Zucchini is an excellent source of vitamin A which is important for vision, skin health and a well-functioning immune system. It is also rich in antioxidants, which help protect the body from damage caused by free radicals. In this recipe, the zucchini is charred to enhance its natural flavours, but it can also be enjoyed raw or cooked in various ways.
Fun Fact: Zucchini is technically a fruit, not a vegetable!
Brown rice is a whole grain, which means that it contains all parts of the grain – the germ, bran and endosperm – unlike refined grains like white rice. This makes brown rice a fantastic source of fibre, which helps support digestive health and helps maintain stable blood sugar levels. Consuming whole grains like brown rice has been linked to a lower risk of type 2 diabetes, cardiovascular disease, and colorectal, pancreatic and gastric cancers. Additionally, brown rice provides nutrients like B vitamins and iron.
For further reading on the health benefits of whole grains, check out this study:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5310957/
This dish offers a balanced combination of all four food groups, promoting stable blood sugar levels and sustained energy. Here’s how:
- Carbohydrates: brown rice
- Protein: salmon
- Fat: olive oil (used in cooking)
- Vegetables: zucchini
Pan-Seared Salmon, Charred Zucchini, and Brown Rice
Serves – 4
Total time –
-
Brown Rice
- 2 cups whole-grain rice
- 2 cups water
- Dash of salt
- 1 tsp butter
-
Pan-Seared Salmon
- 4 (4-6 ounce) fillets of salmon
- 2 tbsp olive oil
- Salt, to taste
-
Charred Zucchini
- 1 zucchini, cut length-wise
- 3 tbsp olive oil
- Sprinkle of salt
- Juice of ½ lemon
Brown Rice
- Follow the directions on your rice package. Generally, combine the rice, water and a dash of salt in a pot. Bring to a boil, then reduce to a simmer and cover. Cook until the rice is tender and the water is absorbed, typically 20-25 minutes. Stir in the butter before serving for extra flavour.
Pan-seared Salmon
- Pat the salmon fillets dry with a paper towel on both sides. Generously season each side with salt – don’t be shy, as the salmon benefits from a good amount of seasoning
- Heat the olive oil in a nonstick skillet over medium-high heat. Place the salmon fillets skin side down and cook until the skin is golden and crispy about 4 minutes
- Flip the fillets over, reduce the heat to medium and cook for another 4-5 minutes, or until the salmon reaches your desired level of doneness
- Transfer to a plate and enjoy!
Charred Zucchini
- Slice the zucchini lengthwise and brush both sides with 2 tbsp of olive oil. Sprinkle with a bit of salt
- Heat a grill or grill pan over medium heat and pour the remaining 1 tbsp of olive oil. Place the zucchini slices on the grill and cook until char marks appear about 4 minutes. Flip and grill the other sides for another 4-5 minutes.
- Remove the zucchini from the grill and drizzle with lemon juice before serving
Enjoy this meal as a delicious and nutritious way to celebrate the season while supporting your overall health and well-being.
