Baked Salmon Tray With Rice & Tomatoes
This Baked Salmon Tray with Rice & Tomatoes is a simple and wholesome one-pan meal. It's packed with high-quality protein and omega-3s from salmon for brain and heart health, while natural yogurt offers probiotics to support a healthy gut. The addition of antioxidant-rich tomatoes and basil makes this a truly nourishing and flavorful dish.
Avg. Recipe Cost (US)
$17.05
Avg. Recipe Cost (UK)
£9.65
Nutritional Information (approx)
- Calories: 600 kcal
- Protein: 35 g
- Fats: 20 g
- Carbs: 70 g
- Fibre: 8 g
Tags
High Protein Omega-3 Tray Bake Dinner
Ingredients
- salmon fillet (skin removed) - 14 oz. (400g)
- honey - 1 tsp.
- soy sauce - 2 tbsp.
- olive oil - 2 tbsp.
- lemon - 4 slices + 2 tbsp. juice
- jasmine rice - ⅞ cup (200g)
- cherry tomatoes - 1 cup (150g)
- basil leaves - handful
- natural yogurt (0% fat) - 4 tbsp.
- spices - paprika - 2 tsp.
Preparation Instructions
- 1. Cut the salmon fillet into 4 pieces. Rinse, dry and place in a bowl. Season with salt, pepper, paprika, curry, and oregano. Add honey, soy sauce, 2 tbsp. of olive oil and 2 tbsp. of lemon juice. Mix everything and cover the bowl.
- 2. Preheat oven to 400°F (200°C).
- 3. Cook the rice according to the instructions on the packaging. Drain it, then transfer into a baking dish and spread the rice over the whole surface of the dish.
- 4. Place the salmon fillets on top of the rice, add the cherry tomatoes and basil leaves, then sprinkle with chili flakes.
- 5. Top salmon with lemon slices, and drizzle over the remaining marinade and bake in the preheated oven for 15 minutes.
- 6. Serve with a dollop of natural yogurt.