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.

Nutriscore Rating: 75/100

Prep Time:20 mins

Cook Time:50 mins

Total Time:70 mins

Servings: 4

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

Directions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

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.

Step 3

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.

Step 4

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.

Step 5

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.

Step 6

Place the salmon fillets on top of the spinach and bell pepper. Drizzle any remaining olive oil mixture over the fillets.

Step 7

Sprinkle the grated parmesan cheese over the entire dish.

Step 8

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.

Step 9

Remove from the oven and let the dish rest for 5 minutes before serving. Garnish with additional fresh dill, if desired.

Nutrition Facts

Serving size	(1966.5g)

Amount per serving	% Daily Value*
Calories	2067.2

Total Fat 119.5g	0%
Saturated Fat 24.0g	0%
Polyunsaturated Fat 2.7g
Cholesterol 312.2mg	0%
Sodium 3631.6mg	0%
Total Carbohydrate 84.0g	0%
Dietary Fiber 14.7g	0%
Total Sugars 8.0g
Protein 167.7g	0%

Vitamin D 0IU	0%
Calcium 556.5mg	0%
Iron 6.5mg	0%
Potassium 546.8mg	0%

*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.

Source of Calories

Fat: 51.6%

Protein: 32.2%

Carbs: 16.1%