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Stir Fry Salmon and Vegetables with Multi-Grain Medley - Quick, easy and delicious! (Healthy too!)

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Like many people these days, Jack and I are making a conscious effort to incorporate healthier foods into our diet and our recipes! That includes more vegetables, lean meats and fish, and healthier grains. But I have to admit – one of the biggest challenges for us is time! I’m sure you’ve been there too – wanting to add some heartier, healthier grains to your meal – but they take so long to cook and you just need to get dinner on the table!

Stir Fry Salmon and Vegetables with Multi-Grain Medley - Quick, easy and delicious! (Healthy too!)

Well, today’s recipe – our delicious Stir Fry Salmon and Vegetables with Multi-Grain Medley – covers all of the bases. It’s healthy, delicious, and very quick to prepare!

The biggest time saver in this recipe is Minute® Multi-Grain Medley – one of the newest products from Minute Rice. It’s a blend of four gluten-free, 100% whole grains, including long grain brown rice, Thai red rice, wild rice and quinoa. It conveniently cooks in ten minutes, and Multi-Grain Medley comes in pre-portioned bags making it even easier to prepare dinner for your family. (Minute Rice also makes another Multi-Grain Medley variety that’s a little different in their Ready to Serve line that is perfect for taking on the road.)

Stir Fry Salmon and Vegetables with Multi-Grain Medley - Quick, easy and delicious! (Healthy too!)

We topped the Multi-Grain Medley – with its slightly chewy, nutty flavor – with a fantastic stir fry of tender chunks of fresh salmon and fresh vegetables including carrots, broccoli and red bell pepper. The dish has a light, flavorful sauce infused with soy sauce, rice vinegar and sesame oil – all fantastic flavors that complement the salmon and grains. This is a dish that your entire family will love!

All of the different Minute® Rice flavors are quick and easy to prepare, and they are a great pantry staple to have on hand. To learn more about Minute Multi-Grain Medley and the other Minute Rice varieties, visit You can also visit them on Facebook, Twitter, Pinterest and Instagram,

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Stir Fry Salmon and Vegetables with Multi-Grain Medley

  • Prep Time: 20 mins
  • Cook Time: 20 mins
  • Total Time: 40 minutes
  • Yield: 4-8 servings


  • ¼ cup soy sauce
  • ½ cup chicken stock
  • 1 teaspoon rice vinegar
  • 2 teaspoons granulated sugar
  • ½ teaspoon sesame oil
  • 2 teaspoons corn starch
  • ¼ cup peanut oil divided
  • 1 tablespoon fresh garlic, finely minced
  • 1 teaspoon fresh ginger, finely grated
  • 2 tablespoons scallions diced (white bottoms but save tops for garnish)
  • Pinch red pepper flakes
  • 2 small or one medium carrot, cut on the bias into thin slices (about 3 ounces)
  • ¼ cup chicken stock, divided
  • 6 ounces fresh broccoli florets
  • I red bell pepper cut into one inch pieces, about 4 ounces
  • 1 ½ pounds fresh thick cut salmon, cut into two inch cubes (no skin)
  • 1 cup frozen green peas, thawed
  • ½ cup unsalted roasted peanuts
  • 3 bags Minute®Multi-Grain Medley
  • 2 ½ cups chicken stock (to cook the Minute®Multi-Grain Medley)


  1. Start by preparing the finishing sauce. Place a small sauce pan over medium heat and place soy sauce, chicken stock, rice vinegar, sugar and sesame oil. Heat the mixture just to hot. Mix corn starch with a little water to form a slurry and add to sauce. Stir to thicken, remove from heat and set aside.
  2. Have a large bowl standing by.
  3. Start the rice now and let that cook while you prepare the stir fry. Follow box instructions for three packages of the rice medley and 2 ½ cups of stock.
  4. Heat a wok to high and add one tablespoon of the peanut oil. Once smoking hot, add garlic, ginger, scallions and pepper flakes and toss and stir continually for about two minutes.
  5. Add carrots and stir fry one minute then add two tablespoons of chicken stock. Stir and toss for one to two minutes until tender but crisp then remove to the waiting bowl.
  6. Heat wok back up and add one more tablespoon of oil and once smoking hot, add broccoli. Stir fry for one to two minutes then add two tablespoons of chicken stock and stir fry for one more minute then add to bowl.
  7. Add just a few drops of peanut oil to hot wok and add red bell pepper pieces. Stir fry about two minutes then add to bowl.
  8. Add one more tablespoon of oil and once smoking hot, add half the salmon one piece at a time, spacing apart. Cook for about a minute and a half, then flip and cook for another minute and a half. Transfer to the bowl and repeat with the remaining oil and salmon.
  9. After the second batch of salmon is in the bowl, add the sauce to the wok along with the peas and peanuts. Heat just to hot then add the cooked food from the bowl and gently toss to combine, being careful not to break the salmon pieces up.
  10. Heat just to hot then serve over Multi-Grain Medley with the chopped scallion tops sprinkled over each portion.


Stir Fry Salmon and Vegetables with Multi-Grain Medley - Quick, easy and delicious! (Healthy too!)

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  • Mami2jcn wrote:


  • Mami2jcn wrote:

    I love rice with black beans…Cuban style.

  • Cynthia Diltz wrote:

    We call it Tomato Rice – it’s rice with onion, garlic and tomatoes. Goes great with fish

  • Steven weber wrote:
  • Steven weber wrote:

    I love making sticky rice and orange chicken

    groogruxking40 @ gmail dot com

  • Julie Wood wrote:


  • Julie Wood wrote:

    My favorite rice dish is Spanish rice made with minute rice. It is such a delicious rice dish and so easy and fast to make.

  • Elena wrote:

    I like to make risotto

  • Laura ~ Raise Your Garden wrote:

    We’re trying (fingers crossed!!) to eat healthier here too. It’s tough sometimes as they’re are constant temptations. Who can say no to pizza and birthday cake? Sigh. Salmon is so good for you and my husband catches it fresh on Lake Ontario so we have a good supply. But mine always tastes, um, fishy. Want to try this!

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