Baked Salmon Tray with Rice & Tomatoes

13 35 377
Ingredients Minutes Calories
Prep Cook Servings
5 min 30 min 4
Baked Salmon Tray with Rice & Tomatoes
Health Highlights

Ingredients


397 gm Atlantic salmon, wild ((400g); skin removed)
1 tsp Honey
2 tbsp Soy sauce
2 tbsp Olive Oil, Extra Virgin
4 lemon wedge Lemon (+ 2 tbsp. of juice)
1 cup Jasmine rice, dry (200g)
1 cup Cherry Tomatoes (150g)
100 gm Basil, fresh (handful)
4 tbsp Greek yogurt, plain, fat-free (0% fat; natural)
2 tsp Paprika
1/2 tsp Curry powder
1 tsp Oregano, ground (tsp.)
1/2 tsp Hot pepper (chili) flakes (pinch)

Instructions


  • Cut the salmon fillet into 4 pieces. Rinse, dry and place in a bowl. Season with salt, pepper, paprika, curry, and oregano. Add honey, soy sauce, 2 tbsp. of olive oil and 2 tbsp. of lemon juice. Mix everything and cover the bowl.
  • Preheat oven to 400°F (200°C).
  • Cook the rice according to the instructions on the packaging. Drain it, then transfer into a baking dish and spread the rice over the whole surface of the dish.
  • Place the salmon fillets on top of the rice, add the cherry tomatoes and basil leaves, then sprinkle with chili flakes.
  • Top salmon with lemon slices, and drizzle over the remaining marinade and bake in the preheated oven for 15 minutes.  
  • Serve with a dollop of natural yogurt.

Nutrition Facts

Per Portion

Calories 377
Calories from fat 125
Calories from saturated fat 22.6
Total Fat 13.9 g
Saturated Fat 2.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 3.5 g
Monounsaturated Fat 7.0 g
Cholesterol 55 mg
Sodium 676 mg
Potassium 955 mg
Total Carbohydrate 39 g
Dietary Fiber 3.1 g
Sugars 6.1 g
Protein 26.0 g

Dietary servings

Per Portion


Grain 0.5
Meat 1.1
Vegetables 0.5

Energy sources


Pygal39%463.00714358810075166.5416688236217633%347.68441615591496276.582875291423227%313.3069645988343137.9728000952276839%33%27%CarbohydratesFatProtein

Meal Type(s)

Lunch
Main




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