Salmon Barley Pilaf ๐ฝ๏ธ
Overview:
Salmon Barley Pilaf is a wholesome dish that celebrates the marriage of tender salmon with hearty barley, enhanced by the subtle flavors of vegetables and herbs. This recipe is not only delicious but also healthy, making it perfect for those looking for low-cholesterol options. With a prep time of just 15 minutes and a total cook time of 1 hour, it’s a convenient choice for weeknight dinners or even potluck gatherings. Plus, it can be served warm or cold, offering versatility for various occasions.
Nutritional Information:
- Calories: 251
- Fat: 5.2g
- Saturated Fat: 0.9g
- Cholesterol: 26.1mg
- Sodium: 58.7mg
- Carbohydrates: 35.2g
- Fiber: 6g
- Sugar: 1.6g
- Protein: 15.8g
Ingredients:
- 1 tbsp olive oil
- 1 onion, diced
- 1 carrot, diced
- 1 celery stalk, diced
- 2 cans (approx. 7-8 oz each) salmon, drained
- 1 cup pearl barley
- 1/4 cup vinegar
- Fresh cilantro, chopped (to taste)
- Fresh parsley, chopped (to taste)
- Pepper (to taste)
Instructions:
| Step | Description |
|---|---|
| 1 | Heat olive oil in a 6-quart ovenproof casserole dish over medium heat. |
| 2 | Add diced onion, carrot, and celery to the casserole dish. Saute for 2-3 minutes, stirring constantly, until the vegetables are slightly softened. |
| 3 | Add the canned salmon to the casserole dish, breaking it up with a fork to incorporate it evenly with the vegetables. |
| 4 | Stir in the pearl barley, vinegar, chopped cilantro, and pepper to taste. Pour in 2 cups of water and bring the mixture to a simmer. |
| 5 | Once simmering, cover the casserole dish and transfer it to a preheated 350ยฐF (175ยฐC) oven. Bake for 45 minutes, or until the liquid is absorbed and the barley is tender. |
| 6 | Remove the pilaf from the oven and give it a gentle stir to fluff up the grains and distribute the ingredients evenly. |
| 7 | Serve hot, garnished with freshly chopped parsley, or let it cool and serve cold, depending on your preference. Enjoy! |
Tips:
- For added flavor, consider using flavored vinegar such as balsamic or apple cider vinegar.
- Feel free to customize the dish by adding your favorite vegetables or herbs.
- Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.
- Serve this pilaf as a main dish or as a side alongside grilled vegetables or a fresh salad for a complete meal.
Conclusion:
Salmon Barley Pilaf is a delightful dish that proves canned salmon can be just as delicious as fresh. With its nutrient-rich ingredients and simple preparation, it’s a go-to recipe for those seeking a healthy and satisfying meal option. Whether enjoyed warm on a cozy weeknight or chilled at a summer picnic, this versatile pilaf is sure to become a favorite in your recipe collection.
