Healthy Salmon and Broccoli Recipe
created by
Bradley N. 02/21/2024
"Dijon and maple syrup baked salmon with a side of dirty rice and steamed brocolli"
Ingredients
- 4 salmon fillets (about 4-6 oz each)
- 2 tablespoons Dijon mustard
- 2 tablespoons pure maple syrup
- 1 cup brown rice (or quinoa for a higher fiber option)
- 2 cups low-sodium vegetable broth (for cooking rice)
- 4 cups broccoli florets
- 1 tablespoon olive oil
- Salt and pepper to taste
- Optional: 1 teaspoon garlic powder or fresh minced garlic
Instructions
- Preheat your oven to 400°F (200°C).
- In a small bowl, mix the Dijon mustard and maple syrup until well combined.
- Place the salmon fillets on a lined baking sheet and brush the mustard-maple mixture over the top of each fillet.
- Season with salt, pepper, and optional garlic powder.
- Bake the salmon in the preheated oven for 15-20 minutes, or until cooked through and flaky.
- While the salmon is baking, rinse the brown rice under cold water and cook it in vegetable broth according to package instructions (about 20 minutes).
- In the last 5 minutes of cooking the rice, steam the broccoli florets until tender (about 5 minutes).
- Serve the baked salmon alongside the dirty rice and steamed broccoli.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 350 kcal |
| Protein | 30g |
| Carbohydrates | 40g |
| Fiber | 0g |
| Sugar | 6g |
| Added Sugar | 2g |
| 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. Broccoli adds fiber and essential vitamins, making this meal a great choice for weight loss. The combination of lean protein and fiber helps keep you full longer, supporting a balanced diet. This recipe fits well into Mediterranean and low-carb diets. Always consult a healthcare professional if you have specific dietary concerns.
Serving Suggestions
- Pair with a light salad dressed with lemon vinaigrette for added freshness.
- Serve with a glass of sparkling water with lemon for a refreshing beverage.
- Garnish with fresh herbs like parsley or dill for added flavor.
Recipe Variations and Adjustments
salmon and broccoli recipe
Keep the recipe as is, focusing on the salmon and broccoli pairing.
oven baked salmon recipe
Ensure the salmon is baked at the correct temperature for optimal texture.
best baked salmon recipe
Use fresh, high-quality salmon for the best flavor.
honey glazed salmon recipe
Substitute honey for maple syrup in the glaze.
maple glazed salmon recipe
Keep the maple syrup glaze as the main flavor component.
FAQs About This Recipe
Can I use frozen salmon for this recipe?
Yes, just ensure it is fully thawed before cooking.
What can I substitute for broccoli?
You can use asparagus, green beans, or Brussels sprouts.
How do I know when the salmon is done?
The salmon should flake easily with a fork and have an internal temperature of 145°F (63°C).
Can I make this recipe ahead of time?
Yes, you can prepare the salmon and rice in advance and reheat before serving.
Is this recipe suitable for meal prep?
Absolutely! It stores well in the fridge for up to 4 days.
Allergy & Diet Restrictions
Why We Love This Recipe
We love this Healthy Salmon and Broccoli Recipe for its perfect balance of flavor and nutrition. Packed with lean protein from the salmon and fiber from the broccoli, it keeps you feeling full and satisfied. Plus, the sweet and tangy glaze adds a delightful twist that makes healthy eating feel like a treat. It's quick to prepare, making it an ideal choice for busy weeknights or meal prep. Enjoy a delicious, guilt-free meal that supports your weight loss goals!
Recipe created by Fitmate Coach; inspired by Bradley N.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (2)
"Dijon and maple syrup baked salmon with a side of dirty rice and steamed brocolli"
"good one"