
Lemon Herb Salmon with Brown Rice and Steamed Asparagus
Recipe: Lemon Herb Salmon with Brown Rice and Steamed Asparagus or Broccoli
A flavorful, nutrient-packed dish that's easy to prepare and ideal for lunch or dinner. This recipe combines tender, lemon-herb salmon with hearty brown rice and crisp, steamed asparagus for a deliciously balanced meal.
Ingredients
- 1 salmon fillet (150g)
- 1/2 cup (92g) cooked brown rice
- 1 cup (100g) steamed asparagus or Broccoli
- 1 teaspoon (5ml) olive oil
- 1 teaspoon (5g) garlic powder (or fresh minced garlic)
- 1/2 teaspoon dried oregano
- 1/2 teaspoon dried thyme
- 1 teaspoon fresh lemon juice
- Salt and pepper to taste
Instructions
Prepare the Salmon:
- Preheat your oven to 375°F (190°C).
- Place the salmon fillet on a baking sheet lined with parchment paper.
- Drizzle olive oil and lemon juice over the salmon.
- Sprinkle garlic powder, oregano, thyme, salt, and pepper evenly on the fillet.
Bake the Salmon:
- Bake in the preheated oven for 12-15 minutes, or until the salmon flakes easily with a fork (internal temperature should reach 145°F/63°C).
Cook the Brown Rice:
- If not pre-cooked, prepare brown rice according to package instructions (typically simmered in water or broth for 30-40 minutes).
Steam the Asparagus or Broccoli:
- Trim the woody ends of the asparagus.
- Steam for about 3-4 minutes, or until tender but still crisp.
Assemble the Plate:
- Serve the baked salmon with a side of cooked brown rice and steamed asparagus.
- Optionally, garnish with a lemon wedge or fresh parsley.
Nutritional Breakdown
Nutritional Breakdown for Lemon Herb Salmon with Brown Rice and Steamed Asparagus
- Calories: 480 kcal
- Protein: 36g
- Fat: 16g
- Carbohydrates: 40g
Preparation Time
-
Total Time: 25 minutes
- 5 minutes prep
- 20 minutes cooking
Why It’s Great
This meal is perfect for:
- High-Quality Protein: Salmon is an excellent source of omega-3 fatty acids and lean protein.
- Whole Grains: Brown rice provides sustained energy and fiber.
- Fiber-Rich Veggies: Asparagus is packed with vitamins and antioxidants.
Enjoy this quick and wholesome meal to fuel your day with clean and nutritious ingredients!