Salmon With Vegetable Rice For Supper

Salmon Rice Ingredients:

4 cups rice
2 pounds salmon fillet
2 medium mangoes
2 tablespoons brown sugar, packed
2 teaspoons lemon-pepper seasoning
2 teaspoons lemon peel
4 tablespoons coriander seeds
2 tablespoons butter
2 tablespoons cilantro

Method:

1. If you are using frozen salmon then thaw it 30 minutes before proceeding. Drain and rinse the fish. Pat it dry with the help of paper towels.
2. Grease a shallow baking pan and place the fish in such a way that its skin side is facing down.
3. Brush the sides and tops of the fillets with melted butter. Stir together the brown sugar, lemon-pepper seasoning and coriander seeds in a small bowl.
4. Sprinkle this coriander mixture over the fish and press gently to keep the mixture in place.
5. In a separate bowl stir the rice along with the cilantro, mango and lemon peel. Spoon this rice mixture around the prepared fillets in the baking dish.
6. Place the dish in a 450 degree Fahrenheit oven and bake uncovered for about 5 to 6 minutes (1×2 inch thickness of fillet). Test the doneness of the fillet with a fork, if the fish flakes easily then consider it done, if not bake further for 1 or 2 minutes more.
7. Cut fish into 8 serving size pieces. Spread the rice mixture in a serving platter and serve the fish on top of the rice mixture. This recipe makes 8 servings.

Health Tip:

• Salmon with tropical rice can be considered a one dish meal and thus can be a good supper option. This recipe provides 384 calories, 36 gm carbohydrates, 37 gm proteins and 10 gm total fats per serving.
• To reduce the total fat and calories of this recipe you may skip brushing the fish with butter. Use a butter flavor cooking spray instead. This will also help to reduce the cholesterol values of this recipe.
• This is a high sodium recipe as it provides 421 mg sodium per serving. If you skip butter then the sodium values will also reduce drastically as most of the available varieties of butter are salted. Lemon-pepper seasoning contains a considerable amount of sodium, so read the food label on the package for sodium if you are on a sodium restricted diet.
• Salmon, like other fatty fish is a very good source of omega 3 fatty acids which are beneficial for people with diabetes and/or heart diseases.
• Preferably use brown rice instead of polished white rice in this recipe as brown rice has a higher nutritional value.