Baked Salmon With Asparagus and Brown Rice
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Baked Salmon with Asparagus and Brown Rice
This delicious and nutritious meal combines the rich flavors of salmon with the earthy taste of asparagus and the wholesome goodness of brown rice. Perfect for a healthy dinner, this dish is packed with protein, fiber, and essential nutrients.
Ingredients:
- 4 salmon fillets (about 6 oz each)
- 1 bunch of asparagus, trimmed
- 1 cup of brown rice
- 2 tablespoons olive oil
- 1 lemon, sliced
- 2 cloves garlic, minced
- Salt and pepper to taste
- Fresh dill or parsley for garnish (optional)
Instructions:
- Preheat the oven: Start by preheating your oven to 400°F (200°C). This ensures that the salmon and asparagus cook evenly and develop a nice, roasted flavor.
- Prepare the brown rice: Rinse the brown rice under cold water. In a medium saucepan, combine the rice with 2 cups of water and a pinch of salt. Bring to a boil, then reduce the heat to low, cover, and simmer for about 40-45 minutes, or until the rice is tender and the water is absorbed. Fluff with a fork before serving.
- Season the salmon: Place the salmon fillets on a baking sheet lined with parchment paper. Drizzle with olive oil, and season with salt, pepper, and minced garlic. Arrange lemon slices on top of each fillet for added flavor.
- Prepare the asparagus: In a bowl, toss the asparagus with a tablespoon of olive oil, salt, and pepper. Spread the asparagus around the salmon on the baking sheet.
- Bake the salmon and asparagus: Place the baking sheet in the preheated oven and bake for 12-15 minutes, or until the salmon is cooked through and flakes easily with a fork, and the asparagus is tender.
- Serve: Divide the brown rice among four plates. Top with a salmon fillet and a portion of asparagus. Garnish with fresh dill or parsley if desired. Serve immediately and enjoy!
This meal is not only easy to prepare but also offers a balanced combination of macronutrients. Salmon is an excellent source of omega-3 fatty acids, which are beneficial for heart health. Asparagus provides vitamins A, C, and K, along with folate, while brown rice adds fiber and complex carbohydrates to keep you energized.