One Meal At A Time: Mediterranean Vegetable Rice and Teriyaki Salmon

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Day 1 for A Better YOU project – One Meal at a Time was a complete success! For those of you who was able to catch it on Snapchat, I hope it was fun for you all to watch. I was inspired to make this dish based on the book I purchased from Barnes & Noble called “Healing Foods”. What was my purpose to create this project for A Better YOU? For the past few weeks, I wasn’t feeling too well. From time to time, I felt weak, tired, shortness of breath and fatigue. I knew something was wrong with me and it didn’t take long to pay a visit to my doctor. Found out that I had a severe case of anemia. I spent 3 days at the hospital and from that point on, I knew that I had to get myself together before it was too late. It was time for me to change my eating habits and take my health more serious. Exercising, drinking plenty of water was also part of my hard diet, but food played a major role for my health. So, I created this project to anyone who would like to change their ways of eating to a healthier lifestyle.

For tonight’s meal, I decided to cook Mediterranean vegetable rice and teriyaki salmon. This dish is mixed with fresh vegetables and broccolis that help the body at a cellular level.



Seasoned salt

Cayenne pepper

Ground black pepper

1 Green peppers/onions

2 Tablespoon Olive Pomace Oil

2 Lemons

Teriyaki marinade sauce

Serves 3

  • First, start boiling water with oil until it starts bubbling. Then, boil the rice in a pot, over medium to medium-high heat. (The type of rice I used for my dish was whole wheat grained rice). After 15-20 minutes, add the salt, red pepper, onions and vegetables – you can estimate the time to let the rice settle in-between adding the items. Let the mixture simmer for an additional 15 minutes. Cook until the rice is semi-moist and ready.
  • Add oil in a pot over medium to low-medium heat. Once the oil starts sizzling a little, wash the broccolis and then apply it in the pot to cook. Add light butter, black pepper and light salt for a more seasoned taste. It shouldn’t take more than 45 minutes to complete.
  • Get a flat pan and pour 2 tablespoon of oil on it. Wash the salmon (I like to wash it and then soak it in hot sink water for a little while). Place the salmon on a cooking surface and squeeze one lemon (cut in half) on it and use the other lemon juice to pour on the pan. Next, apply seasoned salt, pepper, black pepper, green pepper/onions and teriyaki marinade sauce. Then, bake it in the oven— leaving the temperature at 400 degrees F. Check on it for the first 15 minutes and when it’s crisp and enough time to reveal a brownish color instead of pale.
  • Finally, combined the vegetable rice and broccolis on a set of plate. The teriyaki salmon is baked—apply it as a full course meal. You can add some more teriyaki sauce if you would like, and there you have it: Mediterranean Vegetable Rice and Teriyaki Salmon

If you’re planning to make this dish for your next meal, go ahead and give it a shot! Enjoy a healthy and delicious meal! Day 2 was supposed to be on Thursday, but there was a change of plans and things had to be rearranged accordingly. With that being said, I will start day 2 meal on Friday, and will add in dessert for the kind gesture. I would love to hear your feedback on tonight’s dish, please comment below and share with others!     Thank you so much for joining me this evening, be sure to stay tuned for the next post! Until next time….

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