Salmon and Rice Primavera

In a large nonstick skillet, whisk flour into milk; stir in rice, cream cheese, hot water, 1 tsp (5 mL) salt and 1/4 tsp (1 mL) pepper. Bring to a simmer over medium-high heat, stirring often. Reduce heat to medium-low; cover and simmer for 15 min until rice is almost tender, gently stirring three times.

Sprinkle salmon with salt and pepper. Working quickly, stir vegetables into rice and nestle salmon fillets on top. Cover and cook for about 15 min longer or until rice is tender and most of liquid is absorbed and white juices form on top of salmon.

Remove from heat and let stand, covered, for 5 min. Serve with lemon wedges to squeeze over top.

For the Adventurous: To use brown rice in place of white, in a saucepan, bring rice and 2 cups (500 mL) water to a boil; simmer for 12 min. Drain well and proceed with step 1. Use halibut in place of salmon and add 1/4 cup (60 mL) chopped fresh herbs with vegetables.

Healthy Eating Tip: Canadians are encouraged to eat two servings of heart-healthy fish every week and this dish fits the bill! Better still, this one-pot meal is four food group balanced. Aiming to include foods from each food group at each meal is an easy way to ensure you get the daily nutrition you need for your busy life.