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Healthy Salmon and Rice Bowls

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Healthy Salmon and Rice Bowls
Difficulty:
easy
Difficulty
Preparation:
1 hr 30 min.
Preparation
Calories:
363
calories
Calories
0
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Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie363 kcal(17 %)
Protein36.13 g(37 %)
Fat13.56 g(12 %)
Carbohydrates25.1 g(17 %)
Sugar added0 g(0 %)
Roughage5.02 g(17 %)
Vitamin A60.31 mg(7,539 %)
Vitamin D0 μg(0 %)
Vitamin E0.15 mg(1 %)
Vitamin B₁0.42 mg(42 %)
Vitamin B₂0.74 mg(67 %)
Niacin19.41 mg(162 %)
Vitamin B₆1.35 mg(96 %)
Folate131.09 μg(44 %)
Pantothenic acid2.89 mg(48 %)
Biotin6.14 μg(14 %)
Vitamin B₁₂3.46 μg(115 %)
Vitamin C108.75 mg(114 %)
Potassium1,166.89 mg(29 %)
Calcium77.45 mg(8 %)
Magnesium91.04 mg(30 %)
Iron2.76 mg(18 %)
Zinc2.23 mg(28 %)
Saturated fatty acids1.98 g
Cholesterol80.51 mg
Author of this recipe:

Ingredients

for
4
Ingredients
1 tablespoon
2
shallots (finely chopped)
1 ½ cups
red Wild rice (rinsed thoroughly)
3 cups
gluten-free vegetable stock
16 ounces
skinless Salmon fillet (pin-boned)
16 ounces
tenderstem Broccoli
2 tablespoons
2 tablespoons
gluten-free, steel-cut Oats (to garnish)
freshly ground Black pepper

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.