Wild Salmon and Brown Rice Bowl

Nutritional Information

Calories 449
Satfat 2 g
Monofat 5 g
Polyfat 4 g
Fat 12 g
Cholesterol 72 mg
Protein 32 g
Carbohydrate 52 g
Sugars 4 g
Fiber 5 g
Iron 3 mg
Sodium 389 mg
Calcium 55 mg

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.

Note:

Frances Largeman-Roth, RD,

January 2010
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