Healthy Salmon and Rice Bowls
(0 votes)
(0 votes)
Health Score:
90 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr 30 min.
Preparation
Calories:
370
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 370 cal. | (18 %) | ||
| Protein | 34 g | (35 %) | ||
| Fat | 6 g | (5 %) | ||
| Carbohydrates | 43 g | (29 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.1 g | (24 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 1.1 μg | (6 %) | ||
| Vitamin E | 1.2 mg | (10 %) | ||
| Vitamin K | 207.5 μg | (346 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 14.9 mg | (124 %) | ||
| Vitamin B₆ | 1.6 mg | (114 %) | ||
| Folate | 126 μg | (42 %) | ||
| Pantothenic acid | 3.2 mg | (53 %) | ||
| Biotin | 7.7 μg | (17 %) | ||
| Vitamin B₁₂ | 3.4 μg | (113 %) | ||
| Vitamin C | 112 mg | (118 %) | ||
| Potassium | 978 mg | (24 %) | ||
| Calcium | 113 mg | (11 %) | ||
| Magnesium | 149 mg | (50 %) | ||
| Iron | 3.4 mg | (23 %) | ||
| Iodine | 23 μg | (12 %) | ||
| Zinc | 4.5 mg | (56 %) | ||
| Saturated fatty acids | 1.3 g | |||
| Uric acid | 407 mg | |||
| Cholesterol | 67 mg | |||
| Complete sugar | 4 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 Tbsp olive oil
- 2 shallots (finely chopped)
- 1 ½ cups red Wild rice (rinsed thoroughly)
- 3 cups gluten-free vegetable stock
- 16 ozs skinless Salmon fillet (pin-boned)
- 16 ozs tenderstem Broccoli
- 2 Tbsps lemon juice
- 2 Tbsps gluten-free, steel-cut Oats (to garnish)
- salt
- freshly ground Black pepper
Preparation steps
1.
Heat the oil in a large saucepan set over a medium heat until hot. Add the shallot and sweat for 3 - 4 minutes, stirring frequently.
2.
Add the rice and continue to cook for 2 minutes until starting to dry out. Cover with the stock and bring to a steady boil.
3.
Cover with a lid and cook over a low heat for 45 - 55 minutes until tender. Set aside and leave covered for 10 minutes.
4.
Meanwhile, preheat the grill to hot. Season the salmon with salt and pepper and arrange on a grilling tray. Grill for 8 - 10 minutes until firm yet slightly springy to the touch.
5.
Remove from the grill and set aside to cool. Blanch the broccoli in a large saucepan of salted, boiling water for 3 minutes or until tender. Drain and set aside.
6.
Fluff the rice with a fork and season to taste with lemon juice, salt, and pepper. Add the broccoli and toss well to combined.
7.
Divide between plates and flake the salmon on top before serving with a garnish of steel-cut oats.
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