Healthy Salmon and Rice Bowls

0
Average: 0 (0 votes)
(0 votes)
Healthy Salmon and Rice Bowls
share Share
print
bookmark_border Copy URL
Health Score:
90 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr 30 min.
Preparation
Calories:
370
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie370 cal.(18 %)
Protein34 g(35 %)
Fat6 g(5 %)
Carbohydrates43 g(29 %)
Sugar added0 g(0 %)
Roughage7.1 g(24 %)
Vitamin A0.2 mg(25 %)
Vitamin D1.1 μg(6 %)
Vitamin E1.2 mg(10 %)
Vitamin K207.5 μg(346 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.4 mg(36 %)
Niacin14.9 mg(124 %)
Vitamin B₆1.6 mg(114 %)
Folate126 μg(42 %)
Pantothenic acid3.2 mg(53 %)
Biotin7.7 μg(17 %)
Vitamin B₁₂3.4 μg(113 %)
Vitamin C112 mg(118 %)
Potassium978 mg(24 %)
Calcium113 mg(11 %)
Magnesium149 mg(50 %)
Iron3.4 mg(23 %)
Iodine23 μg(12 %)
Zinc4.5 mg(56 %)
Saturated fatty acids1.3 g
Uric acid407 mg
Cholesterol67 mg
Complete sugar4 g

Ingredients

for
4
Ingredients
1 Tbsp olive oil
2 shallots (finely chopped)
1 ½ cups red Wild rice (rinsed thoroughly)
3 cups gluten-free vegetable stock
16 ozs skinless Salmon fillet (pin-boned)
16 ozs tenderstem Broccoli
2 Tbsps lemon juice
2 Tbsps gluten-free, steel-cut Oats (to garnish)
salt
freshly ground Black pepper
How healthy are the main ingredients?
BroccoliOatsolive oilshallotsalt

Preparation steps

1.
Heat the oil in a large saucepan set over a medium heat until hot. Add the shallot and sweat for 3 - 4 minutes, stirring frequently.
2.
Add the rice and continue to cook for 2 minutes until starting to dry out. Cover with the stock and bring to a steady boil.
3.
Cover with a lid and cook over a low heat for 45 - 55 minutes until tender. Set aside and leave covered for 10 minutes.
4.
Meanwhile, preheat the grill to hot. Season the salmon with salt and pepper and arrange on a grilling tray. Grill for 8 - 10 minutes until firm yet slightly springy to the touch.
5.
Remove from the grill and set aside to cool. Blanch the broccoli in a large saucepan of salted, boiling water for 3 minutes or until tender. Drain and set aside.
6.
Fluff the rice with a fork and season to taste with lemon juice, salt, and pepper. Add the broccoli and toss well to combined.
7.
Divide between plates and flake the salmon on top before serving with a garnish of steel-cut oats.