This dish is perfect for those who are trying to eat healthier without sacrificing flavor. Grilled salmon is rich in omega-3 fatty acids, which are essential for maintaining heart health, while brown rice and asparagus are high in fibre and other important nutrients. This recipe is a great way to incorporate more nutrient-dense foods into your diet and can be enjoyed any time of the year.

Ingredients:

  • 4 salmon fillets, about 150 grams each
  • 1 cup (180 grams) of brown rice
  • 2 cups (480 ml) of water
  • 1 bunch of asparagus, about 400 grams
  • 2 tablespoons (30 ml) of olive oil
  • 1 teaspoon (5 grams) of salt
  • 1/2 teaspoon (2 grams) of black pepper
  • 1 lemon, sliced for serving

Instructions:

  1. Rinse the brown rice and add it to a pot with 2 cups of water. Bring to a boil, then reduce the heat to low and simmer for 30-40 minutes, or until the rice is cooked.
  2. Preheat a grill or grill pan to medium-high heat.
  3. Rinse the asparagus and trim off the woody ends. In a large mixing bowl, toss the asparagus with 1 tablespoon of olive oil, 1/2 teaspoon of salt, and 1/4 teaspoon of black pepper.
  4. Brush the salmon fillets with the remaining tablespoon of olive oil and season with 1/2 teaspoon of salt and 1/4 teaspoon of black pepper.
  5. Grill the salmon fillets for 4-5 minutes on each side, or until cooked through. At the same time, grill the asparagus for 3-4 minutes on each side, or until tender.
  6. To serve, divide the cooked brown rice and grilled asparagus among four plates. Top each plate with a grilled salmon fillet and a few slices of lemon.

Serving size: One salmon fillet with brown rice and asparagus (approximately 350 grams)

Calories:

  • Grilled salmon fillet: 250 calories
  • 1 cup of brown rice: 220 calories
  • 1 cup of grilled asparagus: 30 calories

Total calories per serving: 500 calories

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