Summer dining conjures up visions of colourful crisp salads, succulent fruits and delicious grilled meat and fish. And a Mediterranean diet provides a feel-good factor like no other, this sublime salmon, rice and blood orange medley is a perfect example, particularly if eaten al-fresco in the warm summer sun – with friends and family.
A diet including fresh fruit and vegetables has numerous health benefits, with produce providing a rich source of vitamins, minerals, fibre, and antioxidants. Choosing seasonal fruit and vegetables from Italy and other EU countries, means choosing the very highest European standards of freshness, food safety, quality, and respect for the environment.
Preparation: 15 minutes
Cook: 15 minutes
Serves 4
Ingredients
- 1 tbsp toasted sesame oil
- 4 salmon fillets (500g)
- 250g asparagus, trimmed and cut into 4 cm pieces
- 4 blood oranges
- 2 x 250g pouches wholegrain basmati & wild rice
- 2 tbsp extra virgin olive oil
- 2 tbsp chopped parsley
Method
Heat the sesame oil in a large frying pan and fry the salmon, flesh side down for 5 minutes, turn over and add the asparagus to the pan and fry for a further 5 minutes until the salmon is just cooked through.
Meanwhile, cut off the skin and pith from the oranges and remove the segments over a bowl to catch any juices. Remove the salmon from the pan and then add the rice to the pan with the orange segments and juice with the oil, heat for 1-2 minutes.
Break the fish into chunks and add to rice with the parsley. Season to taste then serve.
Cooks tip
Out of season, replace the asparagus with broccoli.
If you’re inspired by sublime salmon, rice and blood orange medley, why not visit our Food and Drink channel for more quick and easy healthy summer recipes.
Thanks to I Love Fruit and Veg From Europe for this recipe.
About the Author / Gareth Hargreaves
