This dish beautifully blends the rich, savory flavors of marinated salmon with the delicate, aromatic essence of perfectly cooked rice. It’s a great source of omega-3 fatty acids, high-quality protein, and fiber, making it a balanced meal option.
Ingredients
- For the Salmon Marinade:
- 2 tablespoons of olive oil
- 2 tablespoons of low-sodium soy sauce
- 1 tablespoon of lime juice
- 2 garlic cloves, minced
- 1 teaspoon of honey
- Salt and pepper to taste
- 2 salmon fillets (approx. 6 oz each)
- For the Rice and Vegetables:
- 1 cup of brown rice
- 2 cups of water or low-sodium chicken broth
- 1 cup of cherry tomatoes, halved
- 1 tablespoon of olive oil
- 1/4 cup of fresh cilantro or parsley, chopped
- Lime wedges for garnish
Instructions
Prepare the Marinade
- In a small bowl, whisk together the olive oil, soy sauce, lime juice, minced garlic, honey, salt, and pepper until well combined.
Marinate the Salmon
- Place the salmon fillets in a shallow dish and pour the marinade over them. Ensure the salmon is well coated. Cover and refrigerate for at least 30 minutes, or up to 2 hours for more flavor.
Cook the Rice
- Rinse the rice under cold water. In a medium saucepan, bring the water or chicken broth to a boil. Add the rice, reduce the heat to low, cover, and simmer for about 35-40 minutes, or until the rice is cooked and the liquid is absorbed. Fluff with a fork.
Cook the Salmon
- Preheat the oven to 375°F (190°C). Place the marinated salmon on a baking sheet lined with parchment paper. Bake for 12-15 minutes, or until the salmon is cooked through and flakes easily with a fork.
Prepare the Vegetables
- In a small skillet, heat the olive oil over medium heat. Add the cherry tomatoes and sauté for 3-4 minutes until they begin to soften. Remove from heat and stir in the chopped herbs.
Assemble the Dish
- Divide the cooked rice onto plates. Top with the baked salmon and sautéed cherry tomatoes. Garnish with a wedge of lime and additional fresh herbs if desired.
Nutrition Information (per serving)
The following nutrition information is approximate and will vary based on specific ingredients and portion sizes:
- Calories: 520
- Protein: 38g
- Carbohydrates: 52g
- Dietary Fiber: 4g
- Sugars: 7g
- Fat: 20g
- Saturated Fat: 3g
- Cholesterol: 80mg
- Sodium: 350mg