Healthy Salmon and Rice Recipe
created by
Ray E. 12/29/2023
"Leftover salmon brown rice and green beans and squash."
Ingredients
- 4 salmon fillets (about 4-6 oz each)
- 2 cups cooked brown rice
- 2 cups green beans, trimmed
- 2 cups zucchini, sliced
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- Salt and pepper to taste
- 1 tablespoon lemon juice
- Fresh herbs (like parsley or dill) for garnish
Instructions
- Preheat your oven to 400°F (200°C).
- In a large bowl, toss the green beans and zucchini with olive oil, garlic powder, onion powder, salt, and pepper.
- Spread the vegetables on a baking sheet and roast in the oven for about 15 minutes, or until tender.
- While the vegetables are roasting, season the salmon fillets with salt, pepper, and lemon juice.
- In a non-stick skillet over medium heat, cook the salmon for about 4-5 minutes on each side, or until cooked through and flaky.
- Serve the salmon on a bed of brown rice, topped with the roasted vegetables. Garnish with fresh herbs.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 350 kcal |
| Protein | 30g |
| Carbohydrates | 40g |
| Fiber | 6g |
| Sugar | 3g |
| Added Sugar | 0g |
| Fat | 12g |
| Saturated Fat | 2g |
Health Benefits
This Healthy Salmon and Rice Recipe is rich in omega-3 fatty acids from salmon, which support heart health and reduce inflammation. Brown rice provides complex carbohydrates and fiber, promoting digestive health and keeping you full longer. The addition of green beans and zucchini adds essential vitamins and minerals, making this dish 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 side salad of mixed greens and a light vinaigrette.
- Serve with a glass of sparkling water with lemon for a refreshing drink.
- Garnish with sliced avocado for added healthy fats.
Recipe Variations and Adjustments
salmon and rice recipe
Keep the recipe as is, focusing on the combination of salmon and brown rice.
salmon rice recipe
Add a tablespoon of soy sauce to the rice for an Asian-inspired flavor.
best salmon recipe
Marinate the salmon in a mixture of honey, soy sauce, and garlic for a sweet and savory twist.
oven baked salmon recipe
Bake the salmon in the oven alongside the vegetables for a one-pan meal.
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 brown rice?
Quinoa or cauliflower rice are great alternatives.
How can I make this recipe spicier?
Add red pepper flakes or a dash of hot sauce to the salmon before cooking.
Is this recipe suitable for meal prep?
Absolutely! It stores well in the refrigerator for up to 3 days.
What is the best way to reheat leftovers?
Reheat in the microwave or on the stovetop until warmed through, adding a splash of water to keep it moist.
Allergy & Diet Restrictions
Why We Love This Recipe
We love this Healthy Salmon and Rice Recipe for its perfect balance of lean protein and fiber-rich grains. It's not only easy to prepare but also packed with vibrant vegetables, making it a nutritious choice for any meal. This dish is ideal for those on the go, as it can be enjoyed at home or while traveling. With its delicious flavors and satisfying texture, it feels indulgent while supporting your weight loss goals.
Recipe created by Fitmate Coach; inspired by Ray E.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (2)
"Leftover salmon brown rice and green beans and squash."
"Nice same comments as the other day!"