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Jen Hanlon’s salmon and veggie skewers with rice

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  • Dairy free
  • Egg free
  • Gluten free
  • Lactose free
  • Nut free
  • Peanut free
  • Sesame free
  • Soy free
  • Wheat free
  • Shellfish free
  • No added sugar
  • High in protein
  • 1 serve veg or fruit

These colourful and budget-friendly salmon skewers from TikTok star Jen Hanlon will be on the table in less than 40 minutes. 

  • Serves4
  • Cook time20 minutes
  • Prep time15 minutes, + 5 mins standing time
Salmon and veggie skewers with rice

Ingredients

  • 1 1/2 cups (300g) Coles Long Grain Rice, rinsed, drained
  • 3 cups (750ml) salt-reduced chicken stock
  • 1 lemon
  • 280g Coles Responsibly Sourced† Tasmanian Salmon Portions Skin Off (from the meat department), cut into 2cm pieces
  • 1 small red onion, coarsely chopped
  • 1 green capsicum, seeded, chopped
  • 1/2 tsp Coles Parsley Flakes

Nutritional information

Per serve: Energy: 1413kJ/338, Cals (16%), Protein: 20g (40%), Fat: 14g (20%), Sat Fat: 4g (17%), Sodium: 482mg (24%), Carb: 32g (10%), Sugar: 5g (6%), Dietary Fibre: 3g (10%).

Check ingredient labels to make sure they meet your specific dietary requirements and always consult a health professional before changing your diet. View dietary information here.

Percentage Daily Intake information on our recipes is calculated using the nutrition reference values for an average Australian adult.

Method

  1. Step 1

    Place the rice and stock in a large saucepan. Bring to the boil over high heat. Reduce heat to low. Cover and cook for 10 mins or until the liquid is absorbed. Set aside, covered, for 5 mins to steam.

  2. Step 2

    Meanwhile, juice half the lemon. Thinly slice the remaining lemon half. 

  3. Step 3

    Thread salmon, onion, capsicum and lemon slices onto soaked bamboo skewers. Drizzle with lemon juice.

  4. Step 4

    Heat a chargrill or non-stick frying pan over medium heat. Spray skewers with olive oil spray and cook, turning, for 8 mins or until salmon is cooked through and the vegetables are lightly charred. 

  5. Step 5

    Place skewers on a serving platter. Sprinkle with parsley and serve with rice. 

Recipe tip

Serve with lemon wedges

COOK. STORE. SAVE.
Switch it
Check the fridge or freezer before making this recipe. Jen's used salmon, but you can swap it for other proteins such as chicken breast or firm tofu. Adjust the cook time accordingly, and if you're using chicken, of course make sure it's cooked through.

Jen Hanlon’s salmon and veggie skewers with rice

Jen Hanlon’s salmon and veggie skewers with rice
  • Serves4
  • Cook time20 minutes
  • Prep time15 minutes, + 5 mins standing time
Ingredients
  • 1 1/2 cups (300g) Coles Long Grain Rice, rinsed, drained
  • 3 cups (750ml) salt-reduced chicken stock
  • 1 lemon
  • 280g Coles Responsibly Sourced† Tasmanian Salmon Portions Skin Off (from the meat department), cut into 2cm pieces
  • 1 small red onion, coarsely chopped
  • 1 green capsicum, seeded, chopped
  • 1/2 tsp Coles Parsley Flakes
    Description

    These colourful and budget-friendly salmon skewers from TikTok star Jen Hanlon will be on the table in less than 40 minutes. 

    Method
    1. Step 1

      Place the rice and stock in a large saucepan. Bring to the boil over high heat. Reduce heat to low. Cover and cook for 10 mins or until the liquid is absorbed. Set aside, covered, for 5 mins to steam.

    2. Step 2

      Meanwhile, juice half the lemon. Thinly slice the remaining lemon half. 

    3. Step 3

      Thread salmon, onion, capsicum and lemon slices onto soaked bamboo skewers. Drizzle with lemon juice.

    4. Step 4

      Heat a chargrill or non-stick frying pan over medium heat. Spray skewers with olive oil spray and cook, turning, for 8 mins or until salmon is cooked through and the vegetables are lightly charred. 

    5. Step 5

      Place skewers on a serving platter. Sprinkle with parsley and serve with rice.