Healthy Salmon and Rice Recipe
created by
Krystyl K. 02/05/2024
"2/4 dinner hungryroot salmon with brown rice and quinoa and broccoli. I did go back for more broccoli and half serving of salmon. Very filling."
"Amazing for the extra broccoli and the quinoa with brown rice as a complex carb good call here! Hooe you enjoyed it"
See commentsIngredients
- 4 salmon fillets (about 4 oz each)
- 1 cup brown rice
- 1 cup quinoa
- 2 cups broccoli florets
- 2 cups green beans
- 1 tablespoon olive oil
- Salt and pepper to taste
- Lemon wedges for serving
Instructions
- 1. Rinse the brown rice and quinoa under cold water. In a medium pot, combine 1 cup of brown rice and 2 cups of water. Bring to a boil, then reduce heat to low, cover, and simmer for 20 minutes.
- 2. In a separate pot, combine 1 cup of quinoa and 2 cups of water. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes.
- 3. While the grains are cooking, steam the broccoli and green beans until tender, about 5-7 minutes.
- 4. Preheat a skillet over medium heat. Add olive oil and season the salmon fillets with salt and pepper. Cook for 4-5 minutes on each side until cooked through.
- 5. Once everything is cooked, serve the salmon on a plate with a side of brown rice, quinoa, broccoli, and green beans. Squeeze fresh lemon juice over the top for added flavor.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 450 kcal |
| Protein | 35g |
| Carbohydrates | 50g |
| Fiber | 8g |
| Sugar | 2g |
| Added Sugar | 0g |
| Fat | 12g |
| Saturated Fat | 2g |
Health Benefits
This Healthy Salmon and Rice Recipe is rich in omega-3 fatty acids from the salmon, which support heart health. The combination of brown rice and quinoa provides a complete protein source and is high in fiber, promoting satiety and aiding digestion. This dish fits well into Mediterranean and balanced diets, making it a nutritious choice for weight loss. 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 infused water (cucumber or lemon) for hydration.
- Garnish with fresh herbs like parsley or dill for added flavor.
Recipe Variations and Adjustments
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Keep the recipe as is, focusing on the balance of salmon and rice.
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Add a bit of soy sauce or teriyaki sauce for an Asian twist.
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Marinate the salmon in a mixture of garlic, lemon juice, and herbs for enhanced flavor.
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Preheat the oven to 400°F (200°C). Place seasoned salmon on a baking sheet and bake for 12-15 minutes.
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Brush the salmon with a mixture of honey and soy sauce before cooking for a sweet glaze.
FAQs About This Recipe
Can I use frozen salmon for this recipe?
Yes, just ensure it's fully thawed before cooking.
What can I substitute for quinoa?
You can use farro, barley, or even couscous.
How do I know when the salmon is cooked?
Salmon should flake easily with a fork and have an internal temperature of 145°F (63°C).
Can I meal prep this dish?
Absolutely! Store in airtight containers in the fridge for up to 4 days.
What other vegetables can I add?
You can add bell peppers, asparagus, or zucchini for variety.
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. It's not only satisfying but also incredibly nutritious, making it an excellent choice for anyone on a weight loss journey. The combination of salmon, quinoa, and broccoli provides essential nutrients while keeping you full and energized. Plus, it's easy to prepare, making it a great option for busy days or travel. Enjoy a meal that feels indulgent yet aligns perfectly with your health goals!
Recipe created by Fitmate Coach; inspired by Krystyl K.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (2)
"2/4 dinner hungryroot salmon with brown rice and quinoa and broccoli. I did go back for more broccoli and half serving of salmon. Very filling."
"Amazing for the extra broccoli and the quinoa with brown rice as a complex carb good call here! Hooe you enjoyed it"