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Garlic Rice & Brocolli with Salmon
About the recipe
Embark on a culinary voyage with this Garlic Rice & Broccoli with Salmon—a symphony of flavours where the mild, nutty essence of garlic-infused rice meets the ocean's bounty. This dish marries the simplicity of fresh, steamed broccoli with the rich, savory notes of perfectly seared salmon. An everyday classic that's sure to impress, it's a meal that promises satisfaction in every forkful! Protein choicesIngredients
- 4 salmon fillets (about 6 ounces each)
- 1 cup of rice
- 2 cups of water or vegetable stock
- 3 tablespoons of olive oil
- 4 garlic cloves, minced
- 1 head of broccoli, cut into florets
- Salt and pepper to taste
- Optional: soy sauce or a squeeze of lemon for extra flavor
Dressing:
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Instructions
- Begin by rinsing the rice under cold water until the water runs clear. This removes excess starch and prevents the rice from becoming too sticky.
- In a medium saucepot, heat 1 tablespoon of olive oil over medium heat. Add the minced garlic and sauté until fragrant, about 1 minute.
- Stir in the rice and continue to sauté for another 2 minutes to toast the rice slightly.
- Pour in the water or vegetable stock, bring to a boil, then reduce the heat to low, cover, and let it simmer for 18-20 minutes, or until the liquid is absorbed and the rice is tender.
- While the rice is cooking, season the salmon fillets with salt and pepper. Heat another tablespoon of olive oil in a non-stick skillet over medium-high heat. Place the salmon fillets skin-side down and cook for 4-5 minutes until the skin is crispy. Flip the fillets and cook for another 3-4 minutes or until the desired doneness is reached.
- For the broccoli, bring a pot of water to a boil and add a pinch of salt. Blanch the broccoli florets for 2-3 minutes until bright green and tender-crisp. Drain and set aside.
- To assemble the dish, fluff the garlic rice with a fork and divide it among the plates. Arrange the broccoli florets and the salmon fillet on top.
- Drizzle a little soy sauce or a squeeze of lemon over the salmon for extra flavor if desired.
Nutritional Information
Calories
500-600 kcal
Protein
35-45 grams (from the salmon and some from the broccoli)
Carbohydrates
45-55 grams (mainly from the rice and some from the broccoli)
Fats
20-30 grams (from the salmon and olive oil)
Fiber
3-5 grams (from the rice and broccoli)
Sugars
1-2 grams (natural sugars from the broccoli)
Sodium
Varies (add based on the use of salt and optional soy sauce)
Vitamins and Minerals:
Vitamin D
50-100% of RDI
Vitamin C
70-100% of RDI
Vitamin B12
80-100% of RDI
Selenium
60-70% of RDI
Fiber
12-20% of RDI
Best Suited For
This Garlic Rice and broccoli with Salmon recipe is quite versatile and can suit a variety of dietary needs and preferences. Here's who might find it particularly appealingHealth-Conscious Eaters:With a good balance of lean protein, complex carbohydrates, and vegetables, it's nutritious and aligned with many health-focused diets.
Busy Professionals or Students: The recipe is straightforward and doesn't require extensive cooking skills or time, making it ideal for those with a busy lifestyle.
Fitness Enthusiasts:High in protein and balanced in macronutrients, they support muscle repair and energy needs for active individuals.
Families: It's family-friendly and can be easily scaled up to feed a group, plus the simple flavours are typically well-received by both adults and children.
Pescatarians:It fits well within a pescatarian diet, which includes fish as the primary source of protein.
Meal Preppers: Each component of the dish can be made in bulk and stored well for several days, making it great for meal planning.
When You Should Eat
This Garlic Rice and broccoli with Salmon recipe is quite versatile and can be enjoyed for various meals:
- Lunch: It’s a great midday meal because it's filling without being too heavy, providing sustained energy for the rest of the day.
- Dinner: The balance of protein, vegetables, and carbohydrates makes it a satisfying evening meal that’s not too rich before bedtime.
- Post-Workout: For those who exercise, it’s an excellent post-workout meal due to its high protein content and healthy carbs, aiding in muscle recovery and replenishment of glycogen stores.
- Meal Prep for the Week: It can be prepped in advance and portions can be refrigerated or frozen, making it a convenient option for any time of the day.
- This dish is also well-suited for special occasions that call for a meal that's impressive yet not overly complex. It's light enough to serve in the spring and summer, yet comforting enough for autumn and winter, making it a year-round staple.
Here’s What Foodies Have To Say
"As a fitness trainer, I'm always on the lookout for meals that are as nutritious as they are delicious. This Garlic Rice and broccoli with Salmon hits the mark! It's become a staple in my weekly meal prep. The perfect combo of protein and greens keeps me energized throughout my rigorous training sessions. It's a winner for anyone serious about their health!" "I'm a busy mom of three and finding a dish that's quick, healthy, and kid-approved seemed impossible—until this recipe! The Garlic Rice & Broccoli with Salmon is a lifesaver. It's simple enough for weeknights yet elegant for special occasions. The kids love the mild flavours, and I love the easy cleanup. It's our new family favourite!"ConclusionIn the dance of flavours and nutrition, our Garlic Rice and broccoli with Salmon stand as a testament to the joy of simple cooking. This dish isn't just a meal; it's a heartwarming experience that brings together the best of health, taste, and convenience. Whether you're fueling up for an active day or winding down with your family, this recipe promises to be a beloved addition to your table. It's proof that wholesome eating can be both accessible and utterly delightful.FAQs
Absolutely! Just ensure you thaw it completely before cooking to maintain the right texture and even cooking.
To make this gluten-free, simply use tamari or a gluten-free soy sauce alternative when seasoning the salmon or the rice.
Store leftovers in an airtight container in the fridge; they'll keep well for up to 3 days. Reheat gently to preserve the salmon's moisture.
Yes, you can use quinoa, couscous, or even cauliflower rice as a low-carb alternative. Adjust cooking times accordingly.
