Healthy Salmon and Rice Recipe
created by
Martin W. 10/27/2024
"Catfish with rice and sweet peppers"
"Good job Martin! Youve successfully hit your weekly target of making a new 600-calorie dinner involving fish. Your choice of catfish with rice and sweet peppers sounds delicious and nutritious. I hope you enjoyed the process as much as the meal itself. Keep finding creative ways to make your meals enjoyable and healthy."
See commentsIngredients
- 4 salmon fillets (about 4-6 oz each)
- 1 cup brown rice
- 2 cups water or low-sodium vegetable broth
- 1 cup sweet peppers, sliced (red, yellow, or green)
- 1 medium onion, sliced
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- Fresh parsley for garnish (optional)
Instructions
- 1. Rinse the brown rice under cold water until the water runs clear. In a medium saucepan, combine the rice and water or vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for about 20-25 minutes until the rice is tender and the liquid is absorbed.
- 2. While the rice is cooking, heat olive oil in a large skillet over medium heat. Add the sliced onion and sweet peppers, sautéing for about 5-7 minutes until they are soft and slightly caramelized.
- 3. Season the salmon fillets with salt, pepper, garlic powder, and paprika. Push the vegetables to the side of the skillet and add the salmon fillets, cooking for about 4-5 minutes on each side, or until the salmon is cooked through and flakes easily with a fork.
- 4. Once everything is cooked, fluff the brown rice with a fork and serve it on plates. Top with the sautéed vegetables and salmon. Garnish with fresh parsley if desired.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 350 kcal |
| Protein | 30g |
| Carbohydrates | 40g |
| Fiber | 5g |
| 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 the salmon, which are beneficial for heart health. The brown rice provides complex carbohydrates and fiber, helping to keep you full longer. Sweet peppers add vitamins A and C, while onions contribute antioxidants. This dish fits well into various diets, including Mediterranean and balanced eating plans. Always consult a healthcare professional if you have specific dietary concerns.
Serving Suggestions
- Serve with a side salad of mixed greens and a light vinaigrette for added fiber and nutrients.
- Pair with a glass of infused water (like lemon or cucumber) to stay hydrated.
- For a more filling meal, consider adding a side of steamed broccoli or green beans.
Recipe Variations and Adjustments
salmon and rice recipe
This recipe can be adjusted by using different types of rice, such as jasmine or basmati, for a unique flavor.
FAQs About This Recipe
Can I use frozen salmon for this recipe?
Yes, just ensure to thaw it completely before cooking for even cooking.
What can I substitute for brown rice?
Quinoa or cauliflower rice are great alternatives that are also high in fiber.
How can I make this dish 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 and can be reheated easily.
What other vegetables can I add?
Feel free to include zucchini, asparagus, or any seasonal vegetables you enjoy.
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. The vibrant sweet peppers not only add color but also essential nutrients, making it a satisfying meal that supports your weight loss journey. It's quick to prepare, making it ideal for busy days or travel, and the flavors are so delightful that it feels like a treat. Enjoy the process of cooking and savor the health benefits with every bite!
Recipe created by Fitmate Coach; inspired by Martin W.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (2)
"Catfish with rice and sweet peppers"
"Good job Martin! Youve successfully hit your weekly target of making a new 600-calorie dinner involving fish. Your choice of catfish with rice and sweet peppers sounds delicious and nutritious. I hope you enjoyed the process as much as the meal itself. Keep finding creative ways to make your meals enjoyable and healthy."