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Baked Salmon

Recipe #302290 | 55 min | 25 min prep | SERVES 2 -3 (Change Servings)
(0) RATE IT NOW READ REVIEWS

RECIPE BY: Shanlynn

This is a very healthy recipe I concocted several years ago when I was told to start eating only fish and chicken, and was told to cut back on pretty much everything I loved, so it was done out of necessity. My husband came home with a giant salmon, and this is what we did with it. It turned out great, and we love it now! I posted this on another site, and it's gotten great reviews. A few people thought it needed more seasonings, but the seasonings everyone loves are what I love and had to cut out of my diet...as in salt! You can substitute the brown rice for white rice, cous cous, or anything you like. You can also use chicken broth for the rice, and white wine is very good in the bottom of the pan if you're not watching what you eat. To make it a one dish meal, you can add fresh asparagus during the last 5 to 10 minutes of cooking time, and cover with foil. This is great!

Posted on: May 6, 2008

Print Recipe

Ingredients

  • 1 cup brown rice
  • 2 1/2 cups water
  • 1 lb salmon fillet
  • 1/4 cup orange juice
  • 1 teaspoon dried dill weed
  • 1 teaspoon dried rosemary
  • 1 teaspoon dried basil
  • 1 teaspoon dry mustard
  • 2 teaspoons lemon pepper

    • Directions

    1. 1
      Preheat oven to 350 degrees F (175 degrees C).
    2. 2
      In a saucepan bring 2 1/2 cups of water or chicken broth to a boil. Add rice and stir. Reduce heat, cover and simmer for 20 minutes.
    3. 3
      In a large pan, add enough water to just cover the bottom of the pan. Lay the salmon fillet in the pan, pink side up.
    4. 4
      Place cooked rice around the outside of the fish. Sprinkle the orange juice over the fish and rice.
    5. 5
      In a small bowl, combine the seasonings and sprinkle over the fish and rice. Cover with aluminum foil.
    6. 6
      Bake in a preheated oven for 30 to 40 minutes or until the salmon is tender and flaky.

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    Nutrition Facts

    Serving Size 1 (1048g)

    Recipe makes 2 servings

    The following items or measurements are not included below:

    1 teaspoon dry mustard

    Calories 631
    Calories from Fat 100 (15%)
    Amount Per Serving %DV
    Total Fat 11.2g 17%
    Saturated Fat 1.9g 9%
    Monounsaturated Fat 3.5g
    Polyunsaturated Fat 4.2g
    Trans Fat 0.0g
    Cholesterol 118mg 39%
    Sodium 166mg 6%
    Potassium 1047mg 29%
    Total Carbohydrate 76.1g 25%
    Dietary Fiber 4.0g 15%
    Sugars 3.5g
    Protein 53.5g 106%
    Vitamin A 408mcg 8%
    Vitamin B6 1.0mg 48%
    Vitamin B12 6.8mcg 113%
    Vitamin C 16mg 27%
    Vitamin E 3mcg 10%
    Calcium 92mg 9%
    Iron 3mg 21%

    detailed view...

    how is this calculated?

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