Salmon Brown Rice Bake
Delight in the wholesome flavors of this Salmon Brown Rice Bake, a nutrient-packed, one-dish meal that's both hearty and light. This recipe combines tender, flaky salmon fillets brushed with a zesty garlic, lemon, and dill marinade, nestled atop a bed of fluffy, perfectly cooked brown rice. A vibrant medley of wilted spinach and sweet red bell peppers adds color and nutrition, while a sprinkling of parmesan cheese ties everything together with a savory finish. Baked to perfection in under an hour, this easy-to-make casserole is ideal for weeknight dinners or meal prep. High in protein, rich in omega-3s, and loaded with whole grains and fresh vegetables, this dish is as satisfying as it is nourishing. Serve it straight from the baking dish for a warm, comforting meal that's sure to impress.
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Recipe Information
Ingredients
- 1.5 cups brown rice
- 3 cups water
- 4 6-ounce pieces salmon fillets
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- 3 garlic cloves, minced
- 2 tablespoons dill, fresh and chopped
- 3 cups spinach, fresh
- 1 red bell pepper, diced
- 0.5 cups parmesan cheese, grated
- 1 teaspoon salt
- 0.5 teaspoons black pepper
Instructions
Preheat your oven to 375°F (190°C).
Cook the brown rice: Rinse the rice under running water, then combine it with water in a medium saucepan. Bring to a boil over medium heat, reduce the heat to low, cover, and let it simmer for 35-40 minutes, or until the rice is tender. Remove from heat and set aside.
While the rice cooks, prepare the salmon: In a small bowl, mix together the olive oil, lemon juice, minced garlic, chopped dill, salt, and black pepper. Brush this mixture generously over the salmon fillets and set aside.
In a large skillet over medium heat, wilt the spinach for 1-2 minutes, stirring occasionally. Add the diced red bell pepper and cook for another 2 minutes. Remove from heat.
Spread the cooked brown rice evenly into a lightly greased 9x13-inch baking dish. Layer the spinach and red bell pepper mixture over the rice, spreading it evenly.
Place the salmon fillets on top of the spinach and bell pepper. Drizzle any remaining olive oil mixture over the fillets.
Sprinkle the grated parmesan cheese over the entire dish.
Cover the baking dish with aluminum foil and bake in the preheated oven for 20-25 minutes. Remove the foil and bake for an additional 5-10 minutes, or until the salmon is fully cooked and flakes easily with a fork.
Remove from the oven and let the dish rest for 5 minutes before serving. Garnish with additional fresh dill, if desired.
Nutrition Facts
Calories |
2067 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 119.5 g | 153% | |
| Saturated Fat | 24.0 g | 120% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 312 mg | 104% | |
| Sodium | 3632 mg | 158% | |
| Total Carbohydrate | 84.0 g | 31% | |
| Dietary Fiber | 14.7 g | 52% | |
| Total Sugars | 8.0 g | ||
| Protein | 167.7 g | 335% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 556 mg | 43% | |
| Iron | 6.5 mg | 36% | |
| Potassium | 547 mg | 12% | |
*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.
