Baked Salmon with Brown Rice and Steamed Broccoli

Name: Baked Salmon with Brown Rice and Steamed Broccoli
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Yield: 1
Cuisine: American
Ingredients: 4 oz Salmon fillet (about 113 grams, skin removed if preferred); 1 cup Brown rice (cooked); 1 cup Broccoli (steamed, chopped into florets); 1 tsp Olive oil (extra virgin preferred); to taste Salt (for seasoning salmon and broccoli); to taste Black pepper (for seasoning salmon)

370 kcal · 20 g protein · 10 minutes · 1 servings

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Baked Salmon with Brown Rice and Steamed Broccoli

This healthy and delicious meal features tender baked salmon, nutty brown rice, and crisp steamed broccoli. It's a balanced dish perfect for a nutritious lunch or dinner that’s easy to prepare even for beginners.

370 kcal 20 g protein 10 minutes

Ingredients

Salmon fillet 4 oz
Brown rice 1 cup
Broccoli 1 cup
Olive oil 1 tsp
Salt to taste
Black pepper to taste

Method

Preheat the oven. Set your oven to 400°F (200°C) to preheat. This ensures the oven is hot enough to bake the salmon evenly.
Tip: Preheating is important for even cooking and to prevent sticking.
Prepare the salmon. Place the salmon fillet on a baking sheet lined with parchment paper or lightly greased. Drizzle the olive oil over the salmon and rub it evenly on all sides. Sprinkle salt and black pepper to taste.
Tip: Pat the salmon dry with a paper towel before oiling to help the seasoning stick better.
Bake the salmon. Put the baking sheet with salmon into the preheated oven. Bake for 12-15 minutes or until the salmon flakes easily with a fork. The internal temperature should reach 145°F (63°C).
Tip: Check at 12 minutes to avoid overcooking; salmon cooks quickly.
Cook the brown rice. If you don't have cooked rice ready, rinse 1/3 cup dry brown rice under cold water. In a pot, combine rinsed rice with 2/3 cup water, bring to a boil, then reduce heat to low, cover, and simmer for 40-45 minutes until water is absorbed and rice is tender. Fluff with a fork.
Tip: Use pre-cooked rice to save time. Brown rice takes longer to cook than white rice.
Steam the broccoli. While the salmon is baking, place broccoli florets in a steamer basket over boiling water. Cover and steam for 5-7 minutes until bright green and tender but still crisp.
Tip: Avoid over-steaming to keep broccoli vibrant and retain nutrients.
Season the broccoli. After steaming, lightly sprinkle salt over the broccoli and toss gently to distribute seasoning.
Tip: You can add a small drizzle of olive oil or a squeeze of lemon juice for extra flavor.
Plate and serve. Place the cooked brown rice on a plate, arrange the baked salmon on top or beside it, and add the steamed broccoli on the side. Serve immediately while warm.
Tip: Garnish with fresh herbs like parsley or dill if available for a fresh touch.

Pro tips

Use a meat thermometer to check salmon doneness for perfect results.
Prepare rice and broccoli ahead of time to reduce total cooking time.