Baked Salmon with Tropical Rice

4.4
(34)

This baked salmon preparation is an appealing low calorie main dish. Seasoned with brown sugar, cilantro and lemon-pepper, and paired with white rice flavored with mangos, cilantro, and lemon zest, it makes a satisfying meal.

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Prep Time:
25 mins
Cook Time:
12 mins
Total Time:
37 mins
Servings:
4
Yield:
4 servings

Ingredients

  • 2 tablespoons cracked coriander seed

  • 1 tablespoon packed brown sugar

  • 1 teaspoon lemon-pepper seasoning

  • 1 (1 pound) fillet fresh salmon

  • 1 tablespoon melted butter

  • 2 cups cooked white or brown rice

  • 1 mango, peeled, pitted and diced

  • 1 tablespoon finely chopped fresh cilantro

  • 1 teaspoon grated fresh lemon peel

Directions

  1. Preheat oven to 450 degrees F (230 degrees C). Lightly grease a shallow 9x13 baking dish.

  2. Combine the coriander seed, brown sugar, and lemon-pepper seasoning in a small bowl, and blend well.

  3. Place the salmon fillet skin side down in the prepared baking dish. Brush top and sides of fillet with the butter. Sprinkle the fish evenly with the coriander spice mixture, gently pressing it into the fish.

  4. Stir the mango, cilantro, and lemon peel into the rice. Spoon the rice mixture around the fish in the baking dish.

  5. Bake in preheated oven until fish flakes easily when tested with a fork, 4 to 6 minutes per 1/2 inch thickness. Cut the fish into 4 pieces. Divide rice between 4 serving plates and place the fish on top.

Nutrition Facts (per serving)

606 Calories
15g Fat
88g Carbs
27g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 606
% Daily Value *
Total Fat 15g 19%
Saturated Fat 4g 21%
Cholesterol 63mg 21%
Sodium 198mg 9%
Total Carbohydrate 88g 32%
Dietary Fiber 4g 14%
Total Sugars 11g
Protein 27g
Vitamin C 19mg 93%
Calcium 72mg 6%
Iron 5mg 26%
Potassium 538mg 11%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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