Skip to content Skip to sidebar Skip to footer
Home / brown / recipe / rice / salmon

Salmon And Brown Rice Recipe

Post a Comment
Table of Contents [Show]

Salmon, brown rice and greens bowl Healthy Recipe WW Australia
Salmon, brown rice and greens bowl Healthy Recipe WW Australia from www.weightwatchers.com

Description

This salmon and brown rice recipe is a perfect blend of healthy and delicious. The nutty flavor of the brown rice pairs beautifully with the rich and flavorful salmon. This dish is perfect for a quick weeknight meal or a fancy dinner party. Plus, it's packed with nutrients and protein to keep you feeling full and satisfied.

Prep Time

The prep time for this recipe is minimal. You will need to cook the brown rice, chop some vegetables, and season the salmon. This should take about 15-20 minutes.

Cook Time

The cook time for this recipe is about 30 minutes. You will need to bake the salmon in the oven while the brown rice is cooking on the stove.

Ingredients

For the salmon:
  • 4 salmon fillets (skinless)
  • 1/4 cup olive oil
  • 1 teaspoon salt
  • 1 teaspoon black pepper
  • 2 teaspoons garlic powder
  • 2 teaspoons dried parsley
For the brown rice:
  • 1 cup brown rice
  • 2 cups water
  • 1 tablespoon olive oil
  • 1/2 onion, chopped
  • 1/2 red bell pepper, chopped
  • 1/2 green bell pepper, chopped
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper

Equipment

  • Baking sheet
  • Medium-sized pot
  • Baking dish
  • Knife
  • Cutting board

Method

For the salmon:
  1. Preheat the oven to 400°F.
  2. Place the salmon fillets on a baking sheet lined with parchment paper.
  3. In a small bowl, mix together the olive oil, salt, black pepper, garlic powder, and dried parsley.
  4. Brush the mixture over the salmon fillets.
  5. Bake for 12-15 minutes, or until the salmon is cooked through and flakes easily with a fork.
For the brown rice:
  1. Rinse the brown rice in a fine mesh strainer and set aside.
  2. In a medium-sized pot, heat the olive oil over medium-high heat.
  3. Add the chopped onion and peppers and sauté until they are tender, about 5-7 minutes.
  4. Add the brown rice, water, salt, and black pepper to the pot.
  5. Bring the mixture to a boil, then reduce the heat to low and cover the pot with a tight-fitting lid.
  6. Simmer the rice for 20-25 minutes, or until all the water has been absorbed and the rice is tender.
  7. Fluff the rice with a fork and serve alongside the baked salmon.

Notes

This recipe can easily be doubled or tripled to feed a larger crowd. You can also customize the vegetables in the brown rice to your liking. Try adding carrots, celery, or mushrooms for extra flavor and nutrition.

Nutrition Info

This salmon and brown rice recipe is a healthy and balanced meal. Each serving provides approximately 300 calories, 25 grams of protein, and 15 grams of healthy fats. It's also a great source of vitamins and minerals, including vitamin D, vitamin B12, and omega-3 fatty acids.

Recipe Tips

Make sure to use skinless salmon fillets for this recipe, as the skin can become tough and rubbery when baked. You can also add a squeeze of lemon juice to the salmon before baking for extra flavor. Finally, be sure to let the salmon rest for a few minutes after baking to allow the juices to redistribute and keep the fish moist and tender.

Post a Comment for "Salmon And Brown Rice Recipe"