Romanesco Salmon Bowls

10 30 772
Ingredients Minutes Calories
Prep Cook Servings
15 min 15 min 2
Romanesco Salmon Bowls
Health Highlights

Ingredients


1 cup Brown rice, medium-grain, dry
1 tsp Vegetable base
2 fillet (4oz) Atlantic salmon, farmed (Look for a Marine Stewardship Council Certification on your seafood.)
1 head Broccoli, raw (Romanesco Broccoli; or regular broccoli, or cauliflower)
1 tbsp Olive Oil, Extra Virgin
1 medium Lemon
1 tbsp Curry powder
1/2 tsp Cinnamon
1/2 cup Coconut milk, reduced fat
1 tsp Maple syrup

Instructions


  1. Follow instructions on your brown rice package to cook a total of 3 cups of rice for this meal. Add 1 teaspoon of chicken or veggie base for additional flavor. 
  2. Preheat oven to 350. Lay salmon on a baking sheet and sprinkle with salt and pepper. Bake for 10-12 minutes.
  3. Fill medium size pot with water and place your steamer basket inside. Chop romanesco into bite-sized pieces and place into the steamer basket. Steam for 5 mintues. Season with olive oil, salt, and pepper, toss to coat.
  4. Mix together tahini, lemon, curry powder, cinnamon, coconut milk, and maple syrup.
  5. Serve it up!  Scoop 1-1.5 cups rice into bowls and top with 1 or more cups of romanesco, salmon filet, and top with dressing.

Notes:

Watch the live cooking show: 

Cook With Me TV

 


Nutrition Facts

Per Portion

Calories 772
Calories from fat 281
Calories from saturated fat 97
Total Fat 31 g
Saturated Fat 10.8 g
Trans Fat 0.0 g
Polyunsaturated Fat 6.3 g
Monounsaturated Fat 10.8 g
Cholesterol 62 mg
Sodium 498 mg
Potassium 1254 mg
Total Carbohydrate 92 g
Dietary Fiber 9.8 g
Sugars 7.8 g
Protein 35 g

Dietary servings

Per Portion


Fruit 0.5
Grain 3.1
Meat 1.3
Vegetables 1.3

Energy sources


Pygal45%466.74184619136264181.7367191346188836%314.5787205622273253.4817808956332818%332.0784405733307121.4909077588615745%36%18%CarbohydratesFatProtein

Meal Type(s)

Main




?
Help