Sheet-pan salmon with broccoli and brown rice
- 770
- Calories
- 43 g
- Protein
- 68 g
- Carbs
- 37 g
- Fat
- 7 g
- Fiber
Estimated per serving (each recipe makes 2). Calculated from standard USDA ingredient values and rounded, so brands and portions will vary. Milk is assumed to be unsweetened almond milk and yogurt 2% plain Greek. This is general information, not medical or dietary advice.
50 minfishone pan
Contains: fish
Cooking for:
Ingredients
- 2 salmon fillets (5 to 6 oz each)
- 4 cups broccoli florets
- ¾ cups brown rice
- 1 lemon
- 2 cloves garlic
- 2 tbsp olive oil
- ½ tsp salt
- ¼ tsp black pepper
Steps
- 1Cook the brown rice following the package directions. Most brown rice takes 35 to 45 minutes. Keep it covered until serving.
- 2Heat the oven to 400°F. Line a large rimmed sheet pan with parchment paper.
- 3Toss the broccoli with 1 tablespoon olive oil, the minced garlic and ¼ teaspoon salt. Spread in a single layer and roast 10 minutes.
- 4Pat the salmon dry. Move the broccoli to the edges and place the salmon (about 5 to 6 oz each) in the center. Brush with the remaining oil and season with the remaining salt and the pepper. Lay a few lemon slices on top.
- 5Roast 12 to 15 minutes, depending on thickness, until the thickest part reaches 145°F. The flesh should look opaque and flake easily.
- 6Squeeze the rest of the lemon over everything and serve with the rice.
Food safety
Use a food thermometer: cook fish to 145°F, and chicken and turkey (including ground turkey) to 165°F. Cook eggs until firm. Refrigerate cooked food within 2 hours and eat it within 3 to 4 days; reheat it to 165°F. Wash produce, and rinse canned beans unless the recipe says otherwise. Times are estimates, so use the temperature and the visual cues. Check the labels for allergens in the products you buy.