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Baked Salmon with Green Beans and Brown Rice
A balanced and healthy meal that combines juicy salmon, crunchy green beans, and fiber-rich brown rice. The perfect choice for salmon with green beans and brown rice, prepared in a healthy way.
Prep time
10 min
Cook time
25 min
Total time
35 min
Servings
2
Recipe
Fish, salmon, Atlantic, farm raised, raw
320 gRice, white, long grain, unenriched, raw
120 gBeans, snap, green, raw
300 gTomatoes, grape, raw
100 gGarlic, raw
2 cloveOil, olive, extra virgin
2 tbspLemons, raw, without peel
0.5 pieceSalt, table, iodized
1 pinchSpices, pepper, black
1 pinchParsley, fresh
1 handfulPer servingTotal
Calories:752.3 kcal1504.5 kcal
Protein:40.8 g81.5 g
Carbohydrates:65 g129.9 g
Fiber:6.9 g13.7 g
Water:321 ml641.9 ml
Fat:36.7 g73.4 g
Micronutrients
Sugar:5.7 g11.3 g
Saturated fat:7.4 g14.8 g
Cholesterol:88 mg176 mg
Sodium:190.8 mg381.5 mg
Potassium:1173 mg2345.9 mg
Calcium:111.9 mg223.8 mg
Iron:3.3 mg6.5 mg
Magnesium:107.2 mg214.4 mg
Zinc:1.8 mg3.6 mg
Phosphorus:535.8 mg1071.5 mg
Vitamin C:59 mg118 mg
Vitamin A:166.7 µg333.3 µg
Vitamin D:17.6 µg35.2 µg
Vitamin B12:5.2 µg10.3 µg
Instructions
1
Rinse the brown rice under running water. Cook it in salted water according to the package instructions (usually 20–25 minutes), until "al dente". Drain.
2
Trim the ends off the green beans and cook them in boiling water for 5–7 minutes, so they remain slightly crunchy. Immediately plunge them into cold water to preserve their vibrant green color.
3
Pat the salmon fillets dry with a paper towel. Season with salt and pepper. Heat a tablespoon of olive oil in a pan and place the fillets skin-side down. Cook over medium heat for 4–5 minutes, until the skin is crispy, then flip and cook for another 2–3 minutes. Remove from heat.
4
In the same pan (add another tablespoon of oil if needed), quickly sauté the chopped garlic and sliced cherry tomatoes. Add the cooked green beans and mix everything together so the flavors combine.
5
Plate a mound of brown rice topped with the vegetables, and place the salmon on top. Drizzle with lemon juice and sprinkle with fresh parsley.
Nutritional benefits
Thanks to its high content of omega-3 fatty acids and fiber, this dish supports heart and vascular health and provides a long-lasting feeling of fullness.
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About the recipe
Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.