Healthy Salmon and Rice Recipe
created by
Kendra P. 10/28/2024
"Dinner tonight- fish fillets salad brown rice"
"Hi Kendra great job with your dinner! Sounds balanced and nutritious with fish fillets salad and brown rice. I hope youre enjoying these wholesome meals as much as your body appreciates them. Keep it up!"
See commentsIngredients
- 4 salmon fillets (about 4 oz each)
- 1 cup brown rice
- 4 cups mixed salad greens (lettuce, purple cabbage, carrots)
- 1/4 cup low-fat salad dressing (or homemade vinaigrette)
- 1 tablespoon olive oil
- Salt and pepper to taste
- Optional: 1 cup spinach (for added fiber)
Instructions
- Preheat your oven to 400°F (200°C).
- Rinse the brown rice under cold water and cook according to package instructions (usually about 20-25 minutes).
- While the rice is cooking, season the salmon fillets with salt, pepper, and a drizzle of olive oil.
- Place the salmon on a baking sheet lined with parchment paper and bake for 15-20 minutes, or until the salmon flakes easily with a fork.
- In a large bowl, combine the mixed salad greens and optional spinach. Drizzle with low-fat dressing and toss to combine.
- Once the rice and salmon are ready, serve the salmon alongside the brown rice and salad.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 350 kcal |
| Protein | 30g |
| Carbohydrates | 40g |
| Fiber | 6g |
| Sugar | 3g |
| Added Sugar | 1g |
| Fat | 10g |
| Saturated Fat | 2g |
Health Benefits
This Healthy Salmon and Rice Recipe is packed with 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 salad adds essential vitamins and minerals, making this dish a well-rounded option for a balanced diet. It's suitable for various eating plans, including Mediterranean and low-carb diets. Always consult a healthcare professional if you have specific dietary concerns.
Serving Suggestions
- Pair with a glass of water infused with lemon for added flavor and hydration.
- Serve with a side of steamed broccoli or asparagus for extra vegetables.
- Garnish with fresh herbs like parsley or dill for added flavor.
Recipe Variations and Adjustments
salmon and rice recipe
Keep the recipe as is, focusing on the salmon and brown rice as the main components.
healthy salmon recipe
Consider grilling the salmon instead of baking for a different flavor profile, and serve with a side of steamed vegetables.
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 recipe lower in calories?
Use less dressing and opt for a lighter protein source like chicken breast.
Is this recipe suitable for meal prep?
Absolutely! It stores well in the refrigerator for up to 4 days.
Can I add more vegetables to the salad?
Yes, feel free to add 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 ingredients. The baked salmon not only delivers essential omega-3 fatty acids but also keeps you feeling full and satisfied. Paired with nutritious brown rice and a vibrant salad, this meal is not only delicious but also supports your weight loss goals. It's easy to prepare, making it a great option for busy days or travel. Enjoy a wholesome meal that your body will appreciate!
Recipe created by Fitmate Coach; inspired by Kendra P.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (2)
"Dinner tonight- fish fillets salad brown rice"
"Hi Kendra great job with your dinner! Sounds balanced and nutritious with fish fillets salad and brown rice. I hope youre enjoying these wholesome meals as much as your body appreciates them. Keep it up!"