Healthy Salmon and Rice Recipe
created by
Mary Beth F. 03/25/2024
"Salmon rice kale chips"
Ingredients
- 4 salmon fillets (about 4-6 oz each)
- 1 cup brown rice
- 1 cup wild rice
- 4 cups kale, torn into pieces
- 2 tablespoons olive oil
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- Salt and pepper to taste
- 1 lemon, sliced (for garnish)
Instructions
- Preheat your oven to 400°F (200°C).
- Cook the brown and wild rice according to package instructions (about 25-30 minutes).
- While the rice is cooking, prepare the kale chips. Toss the kale pieces with 1 tablespoon of olive oil, salt, and pepper. Spread them on a baking sheet.
- Season the salmon fillets with garlic powder, paprika, salt, and pepper. Place them on another baking sheet.
- Once the oven is preheated, place both the salmon and kale in the oven. Bake the salmon for 15-20 minutes until cooked through and flaky, and the kale for about 10-15 minutes until crispy.
- Serve the salmon over a bed of rice, with kale chips on the side. Garnish with lemon slices.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 450 kcal |
| Protein | 30g |
| Carbohydrates | 50g |
| Fiber | 6g |
| Sugar | 2g |
| Added Sugar | 0g |
| Fat | 15g |
| Saturated Fat | 3g |
Health Benefits
This dish is rich in omega-3 fatty acids from the salmon, which support heart health and reduce inflammation. The combination of brown and wild rice provides complex carbohydrates and fiber, promoting digestive health and keeping you full longer. Kale adds essential vitamins and minerals, making this meal a nutrient powerhouse. It fits well into Mediterranean and balanced diets, but those with specific dietary needs should consult a healthcare professional.
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 fresh herbs like parsley or dill for added flavor.
Recipe Variations and Adjustments
salmon and rice recipe
Keep the same ingredients but add a side of steamed broccoli for extra fiber.
salmon rice recipe
Mix in some diced bell peppers and onions into the rice for added flavor and nutrients.
FAQs About This Recipe
Can I use frozen salmon for this recipe?
Yes, just ensure it's fully thawed before cooking.
How can I make this recipe lower in calories?
Use less olive oil and opt for skinless salmon.
What can I substitute for rice?
Quinoa or cauliflower rice are great alternatives.
Is this recipe gluten-free?
Yes, as long as you use gluten-free rice.
How long does this dish last in the fridge?
It can be stored in an airtight container for up to 3 days.
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 ingredients, making it a satisfying choice for lunch or dinner. Not only is it quick and easy to prepare, but it also keeps you full and energized throughout the day. The combination of salmon and rice offers a delicious flavor profile that feels indulgent while supporting your weight loss goals. Plus, it's versatile enough to enjoy at home or on the go, making it a fantastic option for busy lifestyles.
Recipe created by Fitmate Coach; inspired by Mary Beth F.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (1)
"Salmon rice kale chips"