Wild Salmon and Brown Rice Bowl
Charles Masters
Ingredients
- 1 tablespoon water
- 2 cups frozen broccoli florets
- 2 teaspoons olive oil
- 1 shallot, minced
- 2 teaspoons fish sauce
- 2 teaspoons low-sodium soy sauce
- 1 tablespoon grated fresh ginger
- 4 (4-ounce) wild salmon fillets, skinned
- 2 teaspoons honey
- 4 cups microwaveable brown rice
- Black sesame seeds
Preparation
Place water and frozen broccoli florets in a microwave-safe bowl. Microwave for 5 minutes or until cooked; drain, set aside, and keep warm. Heat olive oil in a pan over medium-high heat. Add minced shallot, and cook about 1 minute or until golden. Add fish sauce, soy sauce, and grated fresh ginger; stir. In 2 batches, add salmon fillets, and cook for 6 minutes per side or until opaque. Transfer salmon to a plate using a wide spatula; keep warm. Add honey to pan, and cook 1â2 minutes or until slightly thickened. Heat up brown rice, and divide among 4 serving bowls. Top each bowl with 1/2 cup broccoli and 1 salmon fillet. Drizzle ginger sauce over bowl, sprinkle with black sesame seeds; serve.
Print
- Yield: Makes 4 servings
Nutritional Information
| Calories per serving: | 449 |
|---|---|
| Saturated fat per serving: | 2g |
| Monounsaturated fat per serving: | 5g |
| Polyunsaturated fat per serving: | 4g |
| Fat per serving: | 12g |
| Cholesterol per serving: | 72mg |
| Protein per serving: | 32g |
| Carbohydrates per serving: | 52g |
| Sugars per serving: | 4g |
| Fiber per serving: | 5g |
| Iron per serving: | 3mg |
| Sodium per serving: | 389mg |
| Calcium per serving: | 55mg |
Health
