salmon, broccoli and brown rice dinner

salmon, broccoli and brown rice dinner


prep time: 10 minutes
cook time: 30 minutes
ready in: 40 minutes

makes: 4 servings, 15 ounces each

ingredients

  • 1 Tablespoon olive oil
  • 2 cloves garlic, crushed
  • 1 lb skinless salmon fillets
  • 1/2 cup chicken stock
  • 1 teaspoon dried rosemary
  • 1/4 teaspoon dried thyme
  • 1/4 teaspoon grated lemon zest
  • freshly ground black pepper
  • 1 bunch broccoli, cleaned and broken into florets (4 cups)
  • 2 teaspoon olive oil
  • 1 red bell pepper, washed and cut into thin strips
  • 2 Tablespoons walnut pieces
  • 2 cups cooked brown rice

steps

  1. Slice salmon into 4 sections if fillets are large. Heat 1 tablespoon oil in large skillet over medium heat. Sauté garlic until fragrant and translucent. Add salmon to skillet and cook for about 1 minute on each side, just until lightly browned, then sprinkle with rosemary, thyme and lemon zest.
  2. Pour chicken stock into skillet, cover, reduce heat and simmer for about 10 minutes until fish is opaque. Remove salmon from skillet and keep warm. Simmer pan juices for a few minutes to reduce the volume.
  3. Place the broccoli in a pot with 1/2 cup water and cook on medium high heat until broccoli is crisp/tender, about 15 minutes (or cook in a microwave-safe covered dish on high about 8 minutes). Drain broccoli and keep warm.
  4. Heat 2 teaspoons oil in a small skillet, add red pepper slices and sauté until crisp/tender. Remove peppers and add walnuts to skillet; sauté until fragrant and lightly browned. Add peppers and walnuts to broccoli.
  5. Cook rice according to package directions.
  6. Arrange each plate with a serving of salmon, brown rice and the broccoli mixture. Spoon pan juices over the salmon and rice.

per serving: 350 calories, 13g total fat, 2g saturated fat, 60mg cholesterol, 160mg sodium, 30g carbohydrates, 5g dietary fiber, 30g protein

The nutritional content of recipes is calculated by a registered dietitian. Because ingredients and measurements may vary, the values we give are close approximations.