Healthy One Pot Salmon and Rice (35-Minutes)

Introduction

There’s no need to sacrifice flavor or nutrition when you’re short on time—this Healthy One Pot Salmon and Rice brings you a wholesome, satisfying meal in only 35 minutes. The blend of tender salmon, fluffy rice, and crisp vegetables not only delights the palate, but also fills you up with energy-boosting protein and vitamins. Best of all, it’s cooked entirely in a single pot, minimizing cleanup and simplifying your weeknight dinner routine.

Why Make This Salmon and Rice Skillet?

This dish is the ultimate answer to busy nights where you crave something vibrant and nourishing without a lot of fuss. Each bite delivers flaky, succulent salmon nestled on a bed of perfectly seasoned rice, all harmonized by savory aromatics and colorful veggies. The result is a crowd-pleasing, one-pot recipe with a restaurant-worthy feel—and no pile of dirty dishes to face afterward.

Building Flavor: Simple Techniques and Smart Tools

Key to this recipe’s success is layering flavor as you build the dish. Sautéing onion and garlic provides the aromatic foundation, while a short simmer allows the rice to soak up natural salmon juices and veggie sweetness. For perfectly even and quick vegetable chops, a Mueller Pro-Series 10-in-1, 8 Blade Vegetable Chopper cuts prep time and ensures every bite has a similar texture. Using a high-quality SENSARTE Nonstick Frying Pan Skillet, 9.5 Inch makes sure the rice won’t stick and salmon keeps its shape.

One Pot Salmon and Rice: How To Make It

Start with a hot skillet. Sear salmon filets for extra flavor and beautiful color, then set aside—they’ll finish cooking in the rice later to retain maximum moisture and tenderness. Sauté vegetables, toast the rice, add broth, and let the pot do its magic. Slide the salmon back in to steam gently atop the rice, absorbing the aromatic steam while lending its own delicious juices to the grains below. If you like, check doneness with a ThermoPro TP19H Digital Meat Thermometer for Cooking—perfect salmon should register 125–130°F at the thickest part.

Serving Suggestions and Meal Prep

This healthy one pot meal stands beautifully on its own, but a fresh salad or sliced avocado adds even more color and texture. For easy weeknight lunches, portion cooled leftovers into airtight Rubbermaid Brilliance Food Storage Containers, Set of 5 (3.2 Cup). It’s a delicious, protein-packed meal that reheats wonderfully and travels well.

Nutritional Information and Serving Size

This recipe makes four hearty servings, each providing approximately 400 calories—and plenty of healthy fats, lean protein, and essential nutrients. It’s a balanced meal you can feel great about, coming in well under typical weeknight takeout calories.

Instructions

1. Heat the SENSARTE Nonstick Frying Pan Skillet, 9.5 Inch over medium-high heat. Add olive oil and swirl to coat. Season salmon fillets with ½ teaspoon salt and black pepper. Sear salmon for 2–3 minutes per side until golden but not fully cooked. Transfer to a plate and cover loosely.
2. Add onion and garlic to the pan, sautéing until fragrant and translucent, about 2 minutes.
3. Add bell pepper and broccoli. Cook for another 2 minutes, stirring often. For quick, uniform vegetable prep, try using the Mueller Pro-Series 10-in-1, 8 Blade Vegetable Chopper.
4. Stir in rice, smoked paprika, and oregano. Toast rice for 1 minute, mixing well with veggies.
5. Pour in broth and bring to a gentle simmer. Lower heat to “low,” cover, and cook for 10 (white rice) to 20 (brown rice) minutes, or until most liquid is absorbed.
6. Nestle the seared salmon fillets on top of the rice. Squeeze lemon juice over everything. Cover and cook for 7–10 minutes more, until rice is tender and salmon flakes easily. For perfect doneness, check the salmon with your ThermoPro TP19H Digital Meat Thermometer for Cooking.
7. Remove from heat and let stand 3 minutes. Garnish with parsley and serve with extra lemon wedges.

Cook and Prep Times

Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes

This Healthy One Pot Salmon and Rice brings nutrition, vibrant color, and flavor to your table, with a minimal time commitment and streamlined clean-up. It’s proof that cooking smart can be as delicious as it is efficient.