A salmon fillet with brown rice and broccoli finished in soy and garlic. Eighteen minutes.
Fish is done at 63 C (145 F) in the thickest part, the USDA safe minimum, when it flakes with a fork. The salmon is measured cooked; start with about 170 g raw. Rice is measured cooked; 180 g cooked is about 60 g dry.
- Ready in18 minutes
- Prep4 min
- Cook14 min
- Serves1
Ingredients
- 140 g salmon fillet (cooked weight)
- 170 g brown rice (cooked weight)
- 120 g broccoli
- 10 g soy sauce (tamari if gluten-free)
- 2 cloves garlic
Method
- Pan-fry the salmon skin side down in a little oil over medium heat for four to five minutes, turn, and cook three minutes more until it flakes.
- Steam or boil the broccoli florets for four minutes. Drain, return to the pan with the crushed garlic and the soy sauce, and toss for a minute.
- Warm the rice and serve with the salmon and the greens.
What this plate gives you
The salmon fillet gives about 31 g of the 40 g of protein and all of the 20 g of fat, which is the oily-fish fat the plate is chosen for; the brown rice and broccoli give the 7 g of fibre. At 554 calories it is a little over a quarter of a 2,000-calorie day. There is no oil: the salmon cooks in its own, and the broccoli is steamed and dressed with the soy and garlic.
Swaps
- White rice: about the same calories, less fibre.
- Bok choy or green beans for the broccoli: the same numbers.
- Ginger and sesame seeds: no change worth counting.
Keeping it
Cooked salmon and rice keep three to four days in the fridge. Eat the salmon cold rather than reheat it twice.
