The Magical Relationship Between Salmon and Rice
Whether it’s in sushi or on its own, salmon has something of a reputation as the healthy food du jour, as more and more research suggests that salmon has many health benefits. But what about rice? Rice does have its own health benefits, but salmon and rice together seem to be even better for you than either one alone—in fact, research shows that eating salmon and rice together can help reduce inflammation. Here’s how it works.
Why is it so magical?
Believe it or not, salmon and rice are highly complementary foods that actually go great together. The reason for their spectacular pairing is simple: both salmon and rice offer a variety of health benefits. Not only do they provide you with protein, but salmon is rich in omega-3 fatty acids while rice contains large amounts of resistant starch. When eaten together, these two ingredients will ensure your body gets everything it needs to be in optimal shape.
What are the health benefits?
It’s common knowledge that salmon is a rich source of omega-3 fatty acids, but these nutrients aren’t just beneficial for your heart—they also have an influence on your brain health. Omega-3 fatty acids are linked to improvements in memory, attention span, and even cognitive decline. So enjoy that piece of wild salmon with a side of brown rice—you deserve it! [1] [2] [3]
Which salmon to buy?
Most salmon available in stores is farmed Atlantic salmon. Farmed salmon comes with a whole host of concerns, so choose wild-caught Alaskan salmon instead whenever possible. It’s more expensive than farm-raised fish, but it’s worth it for your health. A four-ounce serving of Alaskan wild king or sockeye salmon contains about 15 grams of omega-3 fatty acids—twice as much as farmed Atlantic varieties.
Cooking salmon: how do you like yours?
Grilled, baked, broiled, poached? How you cook salmon makes a difference in how your body digests it. Even though salmon is extremely healthy for you—it’s high in protein, low in calories and fat—you may need to cook it differently if you want to reap all its health benefits. To lose weight with little sacrifice or effort—or to simply improve your overall digestion—try one of these three cooking methods: steaming, poaching or grilling/broiling.
Serving suggestion: cooked rice or pasta
Prepare salmon to your liking. Cook any variety of white rice. Combine salmon and cooked rice in a dish or on a plate. When eating together, you’ll enjoy both foods more than if you had eaten them separately: Try not to pour soy sauce on your rice as well as your salmon, or squeeze lemon juice on both (though lemon juice will enhance flavor either way). Instead, use simple salt-and-pepper seasoning on each dish individually, or mix them together for an even better taste.
Pairing with wine, beer, spirits
A good cook pairs food with wine or spirits to enhance their natural flavors. Pairing can be as simple as choosing a meaty-tasting red wine to drink with your prime rib. You’ll notice a bit of smokiness and sweetness in both, but also enjoy subtler nuances when they’re paired together. The most important thing is to try different combinations until you find one that’s perfect for you.
Serving suggestion: sides or salads
salmon; sides or salads: vegetables; sides or salads: rice; fish: salmon; fish: whitefish, Tilapia.
Serving suggestion: recipes
salmon with brown rice, salmon with wild rice, honey mustard salmon glazed salmon. Health benefits: Omega-3 fatty acids are extremely important for heart health, brain development and can help reduce stress. Serving size: four to six ounces of cooked fish per person. Packaged or canned salmon has many sodium options that make it convenient as well as affordable.