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Pan-Seared Chili Salmon

Total Time

Prep/Total Time: 30 min.

Makes

4 servings

I adapted this recipe from a restaurant dish we had years ago and it remains a regular in our meal rotation. With shortcuts like peeled baby carrots and instant brown rice, it's ready in 30 minutes from start to finish! —Cheryl Herrick, Burlington, Vermont
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Ingredients

  • 3 cups fresh baby carrots
  • 1 cup instant brown rice
  • 1 cup reduced-sodium chicken broth
  • 1/4 teaspoon pepper, divided
  • 3 teaspoons chili powder
  • 1/2 teaspoon salt
  • 4 salmon fillets (4 ounces each)
  • 2 teaspoons olive oil
  • 1 tablespoon minced fresh parsley
  • 1 teaspoon butter

Directions

  1. Place carrots in a steamer basket; place in a small saucepan over 1 in. of water. Bring to a boil; cover and steam for 12 minutes or until crisp-tender.
  2. Meanwhile, in a small saucepan, bring the rice, broth and 1/8 teaspoon pepper to a boil. Reduce heat; cover and simmer for 5 minutes.
  3. Combine chili powder and salt; rub over salmon. In a large nonstick skillet coated with cooking spray, cook salmon in oil over medium-high heat for 4-6 minutes on each side or until fish flakes easily with a fork.
  4. Remove rice from the heat; let stand for 5 minutes. Fluff with a fork. In a small bowl, combine the carrots, parsley, butter and remaining pepper. Serve with salmon and rice.

Nutrition Facts

1 each: 369 calories, 17g fat (3g saturated fat), 69mg cholesterol, 620mg sodium, 27g carbohydrate (5g sugars, 4g fiber), 26g protein.

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