Asian Salmon With Brown Rice Pilaf

Added to Recipes on Thu 06/24/2010

Ingredients

Makes 4 servings; 674 calories per serving


Brown Rice:
1 tbsp extra-virgin olive oil
1/2 onion, chopped
1/2 red bell pepper, chopped
2 cups water
1 cup uncooked short- grain brown rice
1/4 cup finely chopped parsley
Salt and freshly ground black pepper (optional)


Salmon: 
4 skinless salmon fillets (about 4 ounces each)
1 tbsp extra-virgin olive oil
1 garlic clove, pressed or minced
1 tbsp grated fresh ginger
1 tsp soy sauce
1 tsp maple syrup
2 green onions, chopped


Directions

To make the rice, heat oil in a medium saucepan. Add onion and bell pepper; cook 3 minutes. Add water and rice; bring to a boil. Reduce heat; cover and simmer 50 minutes, or until rice is tender and liquid is absorbed.

 

Fluff with a fork; stir in parsley. Season with salt and pepper if desired. Meanwhile, place salmon in a pie plate or shallow dish. Combine remaining salmon ingredients; mix well.

 

Pour marinade over salmon; let stand 15 to 20 minutes. Heat a ridged grill pan over medium heat until hot. Add salmon, discarding marinade; cook 3 to 4 minutes per side, or until salmon is opaque and firm to the touch. Serve with brown rice.

 

Nutrition Information
Total fat 20.5 g
Saturated fat 3.4 g
Healthy fats 15 g
Fiber 2.6 g
Carbohydrates 45.9 g
Sugar 4.9 g
Protein 71 g
Sodium 411 mg
Calcium 81 mg
Magnesium 165 mg
Selenium 145 mcg
Potassium 1.4 mg

 


You on a diet

 

Excerpted from YOU: On A Diet Revised Edition: The Owner's Manual for Waist Management by Michael F. Roizen and Mehmet C. Oz. Copyright (c) 2006, 2009 by Michael F. Roizen, M.D., and Oz Works LLC, f/s/o Mehmet C. Oz, M.D.  Excerpted with permission by Free Press, a Division of Simon & Schuster, Inc.