Salmon with Tropical Rice

Posted in Low Calorie, Main Course, Seafood on December 22nd, 2009 by Eileen Devlin

Here was a dish I was able to whip up quickly. . .and the flavor was spectacular and fresh!

What you’ll need:

1 lb fresh/frozen skinless salmon fillets

1 tbsp coriander seeds, coarsely crushed

1 tbsp packed brown sugar

1 tsp lemon-pepper seasoning

2 c hot cooked brown rice

1 medium mango, seeded, peeled, and chopped

1 tbsp snipped fresh cilantro

1 tsp finely shredded lemon peel

1. Preheat oven to 450 and prep your shallow baking dish and place fish in pan.

2. In small bowl stir together coriander, brown sugar, and lemon-pepper seasoning.  Sprinkle evenly over fish and press in slightly.  Bake for 4-6 min per 1/2 in thickness or until fish flakes easily with fork.

3. in a medum bowl stir together cooked rice, mango, cilantro, and lemon peel.  Serve with fillet – Enjoy!

 

Nutritional Information:

Calories: 366

Total Fat: 13 g

Cholesterol: 66 mg

Protein: 26 g
Carbohydrate: 35 g

Fiber: 3 g

Sodium: 155 mg

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  3. Seared Tilapia with Lemon-Tarragon Sauce and Spinach Orzo
  4. Cornmeal Crusted Tilapia Sandwiches with Lime Butter
  5. Lime Chicken Fajitas with Cilantro Rice

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This entry was posted on Tuesday, December 22nd, 2009 at 4:18 pm and is filed under Low Calorie, Main Course, Seafood. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

  1. Van Santos says:
    December 22, 2009 at 8:38 pm

    coriander seeds and brown sugar!?!? Very interesting. Sounds tasty was well.

    Interesting that you baked at 450 for a short period, I tend to bake it around 20 to 25 at 350.

    I wonder what the higher temp/shorter time does for the taste in comparison.

  2. Eileen Devlin says:
    December 22, 2009 at 9:00 pm

    The coriander and brown sugar was amazing together! Top it off with the mango, cilantro and lemon peel in the rice – fantastic!

    I think baking at a lower temp for a longer period of time would do just fine. I don’t think it would have altered taste though.

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