Pan-seared salmon, vegetable and rice bowl

Heart Smart Gluten Free Low Sodium

This nutritious bowl combines heart-healthy salmon, nutrient-packed vegetables and a perfect portion of healthful starch.


½ tablespoon chili powder
1 teaspoon smoked paprika
¼ teaspoon onion powder
¼ teaspoon garlic powder
⅛ teaspoon white pepper (You can also use black pepper.)
⅛ teaspoon ground oregano
½ teaspoon dried parsley
4 salmon fillets (about 1 pound)
4 sprigs fresh rosemary
1 ½ tablespoons canola oil, divided
1 cup frozen corn, thawed
½ cup diced onion
1 medium red bell pepper, seeds removed and diced
1 medium green bell pepper, seeds removed and diced
1 15-ounce can no-salt-added black beans, rinsed and drained
2 cups cooked brown rice


1. In a small bowl, combine the first 7 ingredients. Stir until well-combined. Rub seasoning into fish fillets.
2. In a large skillet, heat 1 tablespoon oil over medium-high heat. Place salmon in skillet and cook for 2 to 4 minutes. Use a spatula to flip the salmon, add one sprig rosemary to each fillet and cook for another 2 to 4 minutes. Salmon is fully cooked when it flakes easily with a fork. Transfer fish to a plate and cover to keep warm.
3. Heat remaining oil over medium high heat. Add corn, onion and bell peppers.Stir. Cook for 5 minutes, stirring often, or until onions appear clear. Add beans, stir and cook for 1 to 2 minutes or until heated through.
4. Place ½ cup cooked rice in each bowl, and top with ¾ cup vegetables and a salmon fillet. Mix together, if desired. Enjoy! 

Makes 4 servings
Recipe contains: fish
Carb choices per serving: 3
*Option not included in nutrition facts

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First Published: 10/22/2018
Last Reviewed: 11/10/2022

pan-seared salmon

Try some toppings: Add diced avocado, romaine lettuce, sour cream, shredded cheese or salsa.*

pan-seared salmon