Healthy Salmon and Rice Recipe
created by
Bradley N. 02/20/2024
"Last of the leftover salmon with dirty rice and my mixed green Caesar salad"
Ingredients
- 4 salmon fillets (about 4 oz each)
- 2 cups cooked brown rice
- 1 cup mixed greens (spinach, kale, arugula)
- 1/2 cup cherry tomatoes, halved
- 1/4 cup low-fat Caesar dressing
- 1 tablespoon black sesame seeds
- 1 tablespoon white sesame seeds
- 1 tablespoon olive oil
- Salt and pepper to taste
Instructions
- Preheat your oven to 400°F (200°C).
- Season the salmon fillets with salt, pepper, and half of the sesame seeds.
- Place the salmon on a baking sheet lined with parchment paper and drizzle with olive oil.
- Bake for 15-20 minutes, or until the salmon is cooked through and flakes easily with a fork.
- While the salmon is baking, prepare the dirty rice by mixing the cooked brown rice with any leftover vegetables you have on hand.
- In a bowl, combine mixed greens, cherry tomatoes, and Caesar dressing. Toss to coat.
- Once the salmon is done, serve it alongside the dirty rice and salad, garnished with the remaining sesame seeds.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 350 kcal |
| Protein | 30g |
| Carbohydrates | 30g |
| Fiber | 0g |
| Sugar | 3g |
| 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. The brown rice provides complex carbohydrates and fiber, helping to keep you full longer. The mixed greens add essential vitamins and minerals, making this meal a balanced option for various diets, including Mediterranean and low-carb. Always consult a healthcare professional if you have specific dietary concerns.
Serving Suggestions
- Pair with a glass of sparkling water with lemon for a refreshing drink.
- Serve with a side of steamed broccoli or asparagus for added nutrients.
- Garnish with fresh herbs like parsley or dill for extra flavor.
Recipe Variations and Adjustments
salmon and rice recipe
Add spices like paprika or garlic powder to the salmon for extra flavor.
salmon rice recipe
Incorporate peas or corn into the rice for added color and nutrition.
FAQs About This Recipe
Can I use frozen salmon for this recipe?
Yes, just ensure to thaw it completely before cooking.
What can I substitute for brown rice?
Quinoa or cauliflower rice are great alternatives.
How can I make this dish spicier?
Add red pepper flakes or a dash of hot sauce to the salmon before baking.
Is this recipe suitable for meal prep?
Absolutely! It stores well in the refrigerator for up to 3 days.
What other vegetables can I add to the rice?
You can add bell peppers, carrots, or zucchini for more fiber and nutrients.
Allergy & Diet Restrictions
Why We Love This Recipe
We love this Healthy Salmon and Rice Recipe for its perfect balance of flavor and nutrition. Packed with lean protein from the salmon and fiber from the dirty rice, it keeps you feeling satisfied while supporting your weight loss goals. Plus, it's quick and easy to prepare, making it a great option for busy days or travel. Enjoy a delicious meal that feels indulgent but is entirely wholesome!
Recipe created by Fitmate Coach; inspired by Bradley N.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (1)
"Last of the leftover salmon with dirty rice and my mixed green Caesar salad"