Healthy Air-Fried Salmon and Rice Recipe
created by
Kendra P. 10/07/2024
"Air fried fish filets and brown rice"
Ingredients
- 4 salmon filets (about 4 oz each)
- 1 cup brown rice
- 2 cups water or low-sodium vegetable broth
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- Salt and pepper to taste
- 2 cups spinach (fresh or frozen)
Instructions
- 1. Rinse the brown rice under cold water and combine it with 2 cups of water or vegetable broth in a pot. Bring to a boil, then reduce heat to low, cover, and simmer for about 20 minutes until the rice is tender and the liquid is absorbed.
- 2. While the rice is cooking, preheat your air fryer to 400°F (200°C).
- 3. In a bowl, mix olive oil, garlic powder, paprika, salt, and pepper. Coat the salmon filets with this mixture.
- 4. Place the salmon filets in the air fryer basket in a single layer. Cook for 10-12 minutes, or until the salmon is cooked through and flakes easily with a fork.
- 5. If using fresh spinach, sauté it in a pan with a little olive oil until wilted. If using frozen spinach, heat it according to package instructions.
- 6. Serve the air-fried salmon over a bed of brown rice, topped with sautéed spinach.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 350 kcal |
| Protein | 30g |
| Carbohydrates | 40g |
| Fiber | 5g |
| Sugar | 1g |
| Added Sugar | 0g |
| Fat | 12g |
| Saturated Fat | 2g |
Health Benefits
This dish is rich in omega-3 fatty acids from the salmon, which are beneficial for heart health. Brown rice provides complex carbohydrates and fiber, promoting digestive health and keeping you full longer. Spinach adds essential vitamins and minerals, making this meal well-rounded and nutritious. This recipe fits well into Mediterranean and balanced diets, and is suitable for those looking to manage their weight. Always consult a healthcare professional if you have specific dietary concerns.
Serving Suggestions
- Pair with a side salad of mixed greens and a light vinaigrette.
- Serve with a slice of lemon for added flavor.
- Consider a glass of infused water with cucumber and mint for a refreshing drink.
Recipe Variations and Adjustments
salmon and rice recipe
Use the same ingredients but consider adding a teriyaki glaze for a different flavor.
salmon rice recipe
Mix in some peas or corn with the rice for added texture and nutrients.
air fryer salmon recipe
Experiment with different seasonings like lemon pepper or dill for varied flavors.
FAQs About This Recipe
Can I use frozen salmon for this recipe?
Yes, you can use frozen salmon. Just ensure it's fully thawed before cooking.
What can I substitute for brown rice?
You can use quinoa, cauliflower rice, or even whole grain couscous as alternatives.
How do I know when the salmon is done cooking?
The salmon is done when it flakes easily with a fork and has an internal temperature of 145°F (63°C).
Can I make this recipe ahead of time?
Yes, you can prepare the salmon and rice ahead of time and store them in the refrigerator for up to 3 days.
Is this recipe suitable for meal prep?
Absolutely! This recipe is great for meal prep. Just portion it out into containers for easy lunches or dinners throughout the week.
Allergy & Diet Restrictions
Why We Love This Recipe
We love this Healthy Air-Fried Salmon and Rice Recipe for its perfect balance of flavor and nutrition. Packed with lean protein from the salmon and fiber from the rice, it keeps you feeling full and satisfied. This dish is not only easy to prepare but also versatile enough to enjoy at home or on the go. With its low-calorie count and high taste factor, it’s a delightful option for anyone on a weight loss journey. Plus, the air-frying method ensures a crispy texture without the extra oil, making it a guilt-free treat.
Recipe created by Fitmate Coach; inspired by Kendra P.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (1)
"Air fried fish filets and brown rice"