30+ Best Healthy Salmon Recipes How To Cook Easy Salmon from www.delish.com
Description
If you're looking for a healthy and tasty meal that's easy to make, look no further than this delicious salmon and rice recipe. This dish combines the rich, savory flavor of grilled salmon with the fluffy, nutty taste of brown rice, creating a meal that's satisfying, filling, and packed with nutrients. Whether you're cooking for yourself or for a group of friends and family, this recipe is sure to impress.
Prep Time
Preparing the ingredients for this recipe takes about 10 minutes. You'll need to wash and chop the vegetables, mix the marinade, and cook the brown rice.
Cook Time
Cooking the salmon and rice takes about 20 minutes. This includes grilling the salmon, sautéing the vegetables, and simmering the rice.
Ingredients
For the salmon and marinade, you'll need: - 4 salmon fillets - 2 tablespoons olive oil - 1 tablespoon honey - 1 tablespoon soy sauce - 1 tablespoon lemon juice - 1 teaspoon garlic powder - Salt and pepper to taste For the rice, you'll need: - 1 cup brown rice - 2 cups water - 1 tablespoon olive oil - 1 onion, chopped - 2 cloves garlic, minced - 1 red bell pepper, chopped - 1 zucchini, chopped - Salt and pepper to taste
Equipment
To make this recipe, you'll need: - A grill or grill pan - A medium-sized pot with a lid - A large skillet - A mixing bowl - A whisk
Method
1. Begin by preparing the marinade for the salmon. In a mixing bowl, whisk together the olive oil, honey, soy sauce, lemon juice, garlic powder, salt, and pepper. 2. Place the salmon fillets in the marinade, making sure they are coated evenly. Cover the bowl with plastic wrap and refrigerate for at least 30 minutes. 3. While the salmon is marinating, prepare the brown rice. Rinse the rice in cold water and drain. In a medium-sized pot, bring the rice, water, and olive oil to a boil. Reduce the heat to low, cover with a lid, and simmer for 18-20 minutes until the rice is cooked and fluffy. 4. In a large skillet, heat some olive oil over medium-high heat. Add the chopped onion and garlic and sauté for 2-3 minutes until fragrant. 5. Add the chopped red bell pepper and zucchini to the skillet and sauté for another 5-7 minutes until the vegetables are tender. Season with salt and pepper to taste. 6. Heat up your grill or grill pan to medium-high heat. Remove the salmon fillets from the marinade and discard the excess marinade. 7. Grill the salmon fillets for 3-4 minutes per side until they are cooked through and flaky. 8. Serve the grilled salmon and sautéed vegetables over a bed of fluffy brown rice.
Notes
- You can substitute any type of rice for the brown rice in this recipe, although the cooking time may vary. - If you don't have a grill or grill pan, you can also bake the salmon in the oven at 400°F for 10-12 minutes.
Nutrition Info
This recipe serves 4 and contains approximately: - 430 calories per serving - 25g protein - 28g fat - 20g carbohydrates - 3g fiber
Recipe Tips
- Make sure to cook the salmon fillets until they are cooked through and flaky. Undercooked salmon can be unsafe to eat. - You can add any other vegetables you like to this recipe, such as mushrooms, carrots, or broccoli. - For an extra burst of flavor, you can top the salmon fillets with some chopped fresh herbs, such as parsley, cilantro, or dill.
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