Healthy Salmon and Rice Recipe
created by
Mary Beth F. 12/24/2023
"Salmon. Brown rice roasted veg"
"And youve hit your target of 5 protein and fiber-rich dinners this week thats quite an achievement! Your choice of salmon brown rice and roasted vegetables is a great combination of lean protein and fiber-rich foods. These choices not only contribute to your weight management but also help you feel satisfied longer. The brown rice is a smart choice because its a whole grain and a good source of fiber."
See commentsIngredients
- 4 salmon fillets (about 4-6 oz each)
- 2 cups brown rice
- 1 medium zucchini, sliced
- 1 red bell pepper, sliced
- 1 red onion, sliced
- 1 cup cherry tomatoes, halved
- 2 tablespoons olive oil
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- Salt and pepper to taste
- Fresh herbs (like parsley or dill) for garnish
Instructions
- Preheat your oven to 400°F (200°C).
- Cook the brown rice according to package instructions (about 30 minutes).
- While the rice is cooking, prepare the vegetables. In a large bowl, combine zucchini, red bell pepper, red onion, and cherry tomatoes. Drizzle with olive oil, and season with garlic powder, paprika, salt, and pepper. Toss to coat evenly.
- Spread the vegetables on a baking sheet and roast in the oven for about 20 minutes, or until tender and slightly caramelized.
- Season the salmon fillets with salt, pepper, and any additional herbs you like. Place them on a separate baking sheet and bake for 12-15 minutes, or until the salmon is cooked through and flakes easily with a fork.
- Once everything is cooked, serve the salmon over a bed of brown rice, topped with the roasted vegetables. Garnish with fresh herbs if desired.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 450 kcal |
| Protein | 30g |
| Carbohydrates | 50g |
| Fiber | 6g |
| Sugar | 4g |
| Added Sugar | 0g |
| Fat | 15g |
| Saturated Fat | 3g |
Health Benefits
This Healthy Salmon and Rice Recipe is packed with omega-3 fatty acids from salmon, which are beneficial for heart health. The brown rice provides complex carbohydrates and fiber, helping to keep you full longer. The variety of vegetables adds essential vitamins and minerals, making this dish a well-rounded option for various diets, including Mediterranean and balanced eating plans. Always consult a healthcare professional if you have specific dietary concerns.
Serving Suggestions
- Pair with a side salad dressed with lemon vinaigrette for added freshness.
- Serve with a glass of sparkling water with lemon for a refreshing beverage.
- Garnish with avocado slices for healthy fats and extra creaminess.
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
Consider adding a sauce like teriyaki for a different flavor profile.
oven baked salmon recipe
Use a baking dish to cook the salmon and vegetables together for easier cleanup.
easy salmon recipe
Skip the roasting step and pan-sear the salmon for a quicker cooking method.
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 dish spicier?
Add red pepper flakes or a dash of hot sauce to the salmon before baking.
Is this recipe suitable for meal prep?
Absolutely! It stores well in the fridge and reheats nicely.
What other vegetables can I use?
Feel free to use any seasonal vegetables you enjoy, such as asparagus or carrots.
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 combination of salmon, brown rice, and roasted vegetables not only supports your weight loss goals but also keeps you feeling full and energized throughout the day. It's an easy-to-prepare meal that’s ideal for lunch or dinner, making it a convenient option for busy lifestyles. Plus, the flavors are satisfying and delicious, proving that healthy eating can be enjoyable and fulfilling.
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 (2)
"Salmon. Brown rice roasted veg"
"And youve hit your target of 5 protein and fiber-rich dinners this week thats quite an achievement! Your choice of salmon brown rice and roasted vegetables is a great combination of lean protein and fiber-rich foods. These choices not only contribute to your weight management but also help you feel satisfied longer. The brown rice is a smart choice because its a whole grain and a good source of fiber."