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Wild Salmon and Brown Rice Bowl

wild-salmon-rice-bowl RecipeCharles 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 1–2 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.

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  • 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

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