Healthy Starches to Go With Salmon

Salmon with wild rice

Tatiana-Frank/iStock/Getty Images

A piece of roasted or sauteed salmon can form the cornerstone for a delicious, healthy meal. It's a good source of protein, rich in omega-3 fatty acids, and a solid source of potassium and B-12. Complement all that goodness on the plate with a starchy side that's rich in fiber and other essential nutrients.

Brown Rice

Rice and salmon are naturals together -- just think of sushi as a toothsome example. Any Asian-flavored salmon dish plays well with a side of steamed brown rice, from teriyaki and miso-glazed fillets and steaks to Thai-style salmon cakes. Brown rice contains 3.5 grams of fiber per cup and is also a strong source of B vitamins and iron.


You may think that potatoes don't count as a healthy side dish, but they pack surprising nutritional punch -- if you leave the skins on. Roast skin-on potatoes in the oven before roasting your salmon steaks. Or try a potato salad packed with greens such as arugula next to a filet of cold poached salmon. Potatoes are a surprisingly good source of vitamin C -- a 100-gram portion provides 21 percent of your daily needs -- and also provide some B vitamins, as well as minerals such as iron and potassium.

Wild Rice

You may not consider wild rice "starchy" in the same way that pasta, potatoes or regular rice is, but it's still a grain and it performs a similar function on the plate as other grain-based dishes. Wild rice is rich in B vitamins, zinc and iron. It has a pleasant nutty flavor that complements the natural sweetness of salmon.


Bulgur wheat is made from whole wheat grains that have been parboiled, cracked and toasted. Many people know it best as the grain component of the Middle Eastern salad tabbouleh. You can prepare it quickly by soaking it in boiling water and its nutty flavor complements salmon beautifully. It's rich in fiber as well as a good source of iron, magnesium, folate and other B vitamins.