Heart-Healthy Salmon Doria
Elevate your weeknight dinner menu with Heart-Healthy Salmon Doria—a wholesome twist on the classic Japanese-inspired baked rice dish. This recipe pairs tender, golden-brown salmon fillets with nutrient-rich brown rice, sautéed spinach, and a velvety reduced-fat white sauce, all baked together and topped with a savory layer of Parmesan cheese. Infused with the fresh flavors of garlic, onion, and a hint of lemon, this dish combines simple ingredients into a meal that's as nourishing as it is comforting. Perfectly baked to golden perfection, Heart-Healthy Salmon Doria is ideal for those seeking a lighter, yet satisfying, seafood casserole that highlights whole grains and healthy fats. Serve this stunning dish bubbling hot, garnished with fresh parsley for an irresistible touch. With just 20 minutes of prep, it’s a tasty and nutritious choice for anyone prioritizing heart-healthy eating.
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Recipe Information
Ingredients
- 1 cup Brown rice
- 2 cups Water
- 2 pieces Salmon fillet
- 2 tablespoons Olive oil
- 1.5 cups Reduced-fat milk
- 2 tablespoons Whole wheat flour
- 2 Garlic clove
- 1 Onion
- 2 cups Fresh spinach
- 0.25 cup Parmesan cheese
- 1 Lemon
- 0.5 teaspoon Freshly ground black pepper
- 0.5 teaspoon Salt
- 2 tablespoons Fresh parsley
Instructions
Preheat your oven to 375°F (190°C).
Cook the brown rice: In a medium saucepan, combine the brown rice and 2 cups of water. Bring to a boil over high heat, then reduce the heat to low. Cover and let it simmer for about 30 minutes or until the rice is tender and water is absorbed. Set aside.
While the rice is cooking, prepare the salmon: Season the salmon fillets with salt, freshly ground black pepper, and a squeeze of lemon juice. Heat 1 tablespoon of olive oil in a non-stick pan over medium-high heat. Cook the salmon fillets for about 3-4 minutes on each side, until they are golden brown and cooked through. Remove from the pan and set aside.
In the same pan, add 1 tablespoon of olive oil. Add chopped garlic and onion and sauté until the onion becomes translucent. Stir in the spinach and cook until wilted. Remove from heat and set aside.
Prepare the white sauce: In a small saucepan, whisk together whole wheat flour and reduced-fat milk until smooth. Place over medium heat and cook while stirring continuously until the mixture thickens. Season with salt and pepper. Remove from heat and set aside.
In a large mixing bowl, combine the cooked brown rice, sautéed vegetables, and half of the prepared white sauce. Mix well to combine.
Spread the rice mixture evenly into a greased baking dish. Flake the salmon into large chunks and gently place on top of the rice mixture. Pour the remaining white sauce evenly on top.
Sprinkle grated Parmesan cheese over the entire dish.
Bake in the preheated oven for about 20-25 minutes, or until the cheese is melted and slightly golden.
Remove from the oven and let it cool slightly. Garnish with chopped fresh parsley before serving.
Nutrition Facts
Calories |
1634 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 94.3 g | 121% | |
| Saturated Fat | 25.0 g | 125% | |
| Polyunsaturated Fat | 17.0 g | ||
| Cholesterol | 238 mg | 79% | |
| Sodium | 2358 mg | 103% | |
| Total Carbohydrate | 96.0 g | 35% | |
| Dietary Fiber | 10.6 g | 38% | |
| Total Sugars | 24.8 g | ||
| Protein | 100.2 g | 200% | |
| Vitamin D | 41.0 mcg | 205% | |
| Calcium | 887 mg | 68% | |
| Iron | 6.0 mg | 33% | |
| Potassium | 2286 mg | 49% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
