Lemon Herb Salmon with Brown Rice and Steamed Asparagus

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:
  1. Preheat your oven to 375°F (190°C).
  2. Place the salmon fillet on a baking sheet lined with parchment paper.
  3. Drizzle olive oil and lemon juice over the salmon.
  4. Sprinkle garlic powder, oregano, thyme, salt, and pepper evenly on the fillet.
Bake the Salmon:
  1. 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:
  1. 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:
  1. Trim the woody ends of the asparagus.
  2. Steam for about 3-4 minutes, or until tender but still crisp.
Assemble the Plate:
  1. Serve the baked salmon with a side of cooked brown rice and steamed asparagus.
  2. 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!

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