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Brown Rice Bowl with Vegetables and Salmon Sheet Pan Dinner

In today’s fast-paced world, finding a healthy, delicious, and convenient dinner option can often feel like a challenge. Enter the Brown Rice Bowl with Vegetables and Salmon Sheet Pan Dinner — a delightful dish that not only promotes a balanced diet but also brings a sense of ease to your evening meals. This recipe combines wholesome ingredients that are roasted to perfection, allowing the natural flavours to shine through.

Why Sheet Pan Dinners?

Sheet pan dinners have gained popularity for good reason. They minimise clean-up time and keep cooking simple while maximising flavour. By spreading all of your ingredients on one tray, you allow them to roast together, allowing the flavours to meld beautifully. This method is particularly effective for a meal like a Brown Rice Bowl with Vegetables and Salmon, where the versatility allows for endless variations depending on what you have on hand.

Ingredients

• For the Salmon:

  • 2 salmon fillets
  • 2 tablespoons olive oil
  • Juice of 1 lemon
  • 2 cloves garlic, minced
  • 1 teaspoon dried oregano
  • Salt and pepper, to taste

• For the Vegetables:

  • 1 red bell pepper, diced
  • 1 courgette (zucchini), sliced
  • 1 red onion, sliced
  • 1 cup broccoli florets
  • 1 cup cherry tomatoes, halved

• For the Brown Rice:

  • 1 cup brown rice
  • 2 cups vegetable stock or water
  • Salt, to taste
• For Garnish:
  • Fresh parsley, chopped
  • Lemon wedges

Method

1. Preheat the Oven:
   Begin by preheating your oven to 200°C (390°F). This ensures a nice, high temperature for roasting your vegetables and salmon.

2. Prepare the Brown Rice:
   Rinse the brown rice under cold water. In a medium saucepan, combine the rice, vegetable stock (or water), and a pinch of salt. Bring to a boil, then reduce the heat to low, cover, and let it simmer for about 40-45 minutes, or until the rice is tender and the liquid is fully absorbed.

3. Prepare the Salmon and Vegetables:
   In a large bowl, combine olive oil, lemon juice, minced garlic, dried oregano, salt, and pepper. Add the salmon fillets and let them marinate for about 10 minutes.

   On a large sheet pan, spread out the diced red bell pepper, sliced courgette, sliced red onion, broccoli florets, and halved cherry tomatoes. Drizzle with a little olive oil and season with salt and pepper. Toss everything together to ensure the vegetables are coated evenly.

4. Roast:
   Once your oven is preheated, push the vegetables to the sides of the sheet pan, making space in the centre for the salmon. Place the marinated salmon fillets skin-side down on the sheet pan.

   Roast everything in the oven for 15-20 minutes, or until the salmon is cooked through (it should flake easily with a fork) and the vegetables are tender and slightly caramelised.

5. Assemble Your Bowl:
   To serve, start with a generous scoop of brown rice at the bottom of your bowl. Top with the roasted vegetables and a piece of salmon.

   Finish by garnishing with fresh parsley and a wedge of lemon for an extra refreshing zing.

Conclusion

This Brown Rice Bowl with Vegetables and Salmon Sheet Pan Dinner is not only stunning to look at but also a healthful choice packed with protein, fibre, and essential nutrients. Whether you’re cooking for yourself or for the whole family, this one-pan wonder will surely become a go-to recipe in your repertoire. Enjoy the nourishment and satisfaction of a wholesome meal with minimal fuss, and savour the delightful flavours that come from thoughtfully chosen, fresh ingredients. Bon appétit!

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