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track your foodSalmon With Rice And Vegetables Recipe
Salmon with rice and vegetables is a delicious and well-rounded meal that combines the rich flavors of salmon with the nutritious benefits of vegetables and rice. This dish is not only flavorful but also packed with essential nutrients.
🌎 International: main course
- 🔥 Calories 450kcal
- 🍗 Protein 25g
- 🍚 Carbs 35g
- 🧈 Fat 20g
🥗 Ingredients:
- salmon (150g)
- rice (100g)
- carrots (50g)
- black sesame seeds (5g)
- cauliflower (30g)
🍳 How to cook (4 servings):
Prepare the Ingredients
1. 4 salmon fillets 2. 1 cup of rice (white or brown) 3. 2 cups of mixed vegetables (carrots, broccoli, bell peppers, etc.) 4. 2 tablespoons of olive oil 5. Salt and pepper to taste 6. 1 lemon (for juice) 7. 2 cloves garlic (minced)
Cook the Rice
1. Rinse the rice under cold water. 2. In a medium pot, bring 2 cups of water to a boil. 3. Add the rice, reduce the heat to low, cover, and simmer for about 18-20 minutes (or until the rice is cooked). 4. Fluff the rice with a fork and set it aside.
Prepare the Vegetables
1. Wash and cut the vegetables into bite-sized pieces. 2. In a large pan, heat 1 tablespoon of olive oil over medium heat. 3. Add the minced garlic and sauté for about 1 minute. 4. Add the vegetables to the pan, season with salt and pepper, and cook for about 5-7 minutes, stirring occasionally, until they are tender-crisp.
Cook the Salmon
1. Season the salmon fillets with salt, pepper, and a squeeze of lemon juice. 2. In another pan, heat the remaining tablespoon of olive oil over medium-high heat. 3. Place the salmon fillets in the pan, skin-side down, and cook for about 4-5 minutes per side, or until the salmon is cooked through and flakes easily with a fork. 4. Remove the salmon from the pan and set it aside.
Combine and Serve
1. Arrange the cooked rice on serving plates. 2. Top the rice with the sautéed vegetables. 3. Place a salmon fillet on top of each serving. 4. Garnish with additional lemon wedges if desired. 5. Serve immediately and enjoy your meal!
⭐️ Nutrition facts:
This meal provides a good source of high-quality protein from the salmon, complex carbohydrates from the rice, and a variety of vitamins and minerals from the mixed vegetables. Salmon is rich in omega-3 fatty acids, which are beneficial for heart health.
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