Herbed Salmon Brown Rice Bowl for Regularity

Ingredients

• 220 g skinless salmon fillet — cut into 2 pieces
• 220 g cooked brown rice — warm and fluffy
• 150 g zucchini — thinly sliced into half-moons
• 80 g carrot — peeled and thinly sliced
• 40 g baby spinach — rinsed
• 20 g extra virgin olive oil — divided
• 120 ml low-sodium vegetable broth — room temperature
• 2 g dried italian herb mix — crushed between fingers
• 0.5 g ground black pepper — fine optional
• 1 pinch fine sea salt — or to taste optional

Instructions

1. In a medium non-stick pan with a lid, warm 10 g olive oil over medium heat. Add the sliced carrot and zucchini with a pinch of salt, and sauté for 3–4 minutes until they begin to soften but do not brown strongly.
2. Pour in the vegetable broth, bring to a gentle simmer, then reduce heat to low. Nestle the salmon pieces on top of the vegetables, sprinkle with the dried Italian herb mix, pepper, and remaining salt if using.
3. Cover and poach the salmon at a gentle simmer for 8–10 minutes, or until just cooked through and easily flaked with a fork. Add the spinach in the last 2 minutes, letting it wilt into the broth.
4. While the salmon cooks, warm the cooked brown rice with the remaining 10 g olive oil in a small pan over low heat, stirring until fluffy and heated through, adding a spoonful of water if it seems dry.
5. To serve, divide the brown rice between two shallow bowls. Spoon the soft vegetables and some of the warm broth over the rice, then place a piece of salmon on each bowl and lightly flake it into large chunks.
6. Let the bowls sit for 1–2 minutes to cool slightly before eating, so flavors mellow and the meal is gentle on the stomach.