Wild Coho Salmon with Sunshine Rice
4

Serves 4

Here's an oven-baked dish that's an easy solution for busy weeknights. The recipe is a great example of how to affordably enjoy some of the best fish on Earth-wild-caught salmon from a Marine Stewardship Council certified-sustainable fishery. It also shows how a healthy portion of high-quality animal protein fits easily into a Health Starts Here menu plan.

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    Ingredients: 
    • 1 cup long-grain brown rice
    • 2 cups small cauliflower florets
    • 1 1/2 cup water
    • 1/2 cup chopped yellow onion
    • 2 teaspoons curry powder
    • 1 (14.5 ounce) can no-salt-added, fire-roasted diced tomatoes, with their liquid
    • 1 lemon, halved, divided
    • 12 ounces boneless, skinless wild Coho salmon fillet, cut into large chunks
    • 2 tablespoons chopped parsley or cilantro
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    Method: 

    Preheat oven to 350°F. Heat a large Dutch oven over medium heat. Add rice and cook, stirring often, until toasted and fragrant, 3 to 4 minutes. Stir in cauliflower, water, onion, curry powder, tomatoes and juice from 1/2 the lemon. Cover tightly with foil and the Dutch oven lid and bake until rice is almost tender, 1 to 1 1/4 hours. Uncover, arrange salmon on top of rice and continue to bake, uncovered, until salmon is just cooked through, about 10 minutes more; garnish with parsley. Cut remaining lemon half into wedges and serve on the side to squeeze over the top.

    Nutritional Info: 
    Per Serving:320 calories (45 from fat), 5g total fat, 1g saturated fat, 40mg cholesterol, 150mg sodium, 47g carbohydrate (6g dietary fiber, 6g sugar), 23g protein
    Special Diets: 

    Note: We've provided special diet and nutritional information for educational purposes. But remember — we're cooks, not doctors! You should follow the advice of your health-care provider. And since product formulations change, check product labels for the most recent ingredient information. See our Terms of Service.

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