Broiled Salmon with Lemon and Olive Oil

This dish is a highly nutritious choice that has a wonderful citrus flavor from the lemon. Monounsaturated fat from olive oil, Omega-3 fatty acids from salmon, and fiber from brown rice make for a heart-healthy recipe.

Yield: Makes 4 servings
Recipe from Southern Living

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Recipe Time

Cook Time:
Prep Time:
Chill: 30 Minutes

Nutritional Information

Amount per serving
  • Calories: 457
  • Calories from fat: 40%
  • Fat: 20.4g
  • Saturated fat: 3.1g
  • Monounsaturated fat: 9.8g
  • Polyunsaturated fat: 6g
  • Protein: 41.6g
  • Carbohydrate: 24.6g
  • Fiber: 2.4g
  • Cholesterol: 107mg
  • Iron: 2.4mg
  • Sodium: 386mg
  • Calcium: 71mg

Ingredients

  • 4 (6-ounce) salmon fillets
  • 1/2 teaspoon salt
  • 1/2 teaspoon coarsely ground pepper
  • 1 teaspoon grated lemon rind
  • 3 tablespoons fresh lemon juice, divided
  • 2 tablespoons extra-virgin olive oil, divided
  • 1 teaspoon fresh or dried rosemary
  • Vegetable cooking spray
  • 2 cups hot cooked brown rice
  • 4 cups arugula or uncooked baby spinach
  • Garnishes: lemon slices, rosemary sprigs

Preparation

  1. Sprinkle salmon fillets evenly with salt and pepper.
  2. Place fillets, lemon rind, 1 tablespoon lemon juice, 1 tablespoon oil, and rosemary in a large zip-top plastic bag. Seal and turn to coat. Chill 30 minutes.
  3. Remove fillets from marinade, discarding marinade. Place fillets, skin side down, on a rack coated with cooking spray in an aluminum foil-lined broiler pan.
  4. Broil fish 5 1/2 inches from heat 10 to 12 minutes or until fillets flake easily with a fork.
  5. Arrange rice and arugula on a serving platter; top with fillets.
  6. Whisk together remaining 2 tablespoons lemon juice and 1 tablespoon oil; drizzle evenly over fillets. Garnish, if desired.
  7. Nutritional analysis includes arugula and rice.
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