Healthy Dinner Recipe: Broiled Salmon with Lemon over Brown Rice & Fresh Veggies

By | March 23, 2017

Bring the dock to the dinner table with our exclusive, delicious salmon healthy dinner recipe! Salmon is known to offer several brain/heart/body benefits, such as being rich in omega-3 fatty acids, high in protein, high in B and D vitamins, and plenty more. Give this dietitian-reviewed recipe a try for a delicious way to get a lean & green healthy meal on your schedule that you’ll actually enjoy devouring.

You can view more recipes like this one in our library of exclusive healthier dinner ideas.

If you’re following the WonderSlim meal plan, this recipe also includes the plan equivalents for your healthy dinner meal. View more WonderSlim plan-approved dinner recipes here.

Download printer-friendly recipe version here


Recipe

IngredientsDirectionsNutrition
  • 6 oz salmon filet
  • 1/4 tsp grated lemon rind plus 1 tsp fresh lemon juice (not concentrate)
  • 1/4 tsp Worcestershire sauce
  • pinch of salt and pepper
  • 2/3 cup quick cooking brown rice (cook according to package directions)
  • 2 cups broccoli and carrots, steamed
  • 1 tsp reduced fat margarine, if desired

Yields one serving and meets WonderSlim Men’s Premium Meal Plan Healthy Dinner Requirements. If following a different plan, adjust portions or ingredients as desired to meet requirements.

Prep: Place filet, skin side down in foil lined baking sheet. Sprinkle with lemon rind, juice and Worcestershire sauce. Allow to stand for 10 minutes. Place filet in broiler, 6 inches from heat. Broil 5-8 minutes or until done (should flake with fork).

Add 1 tsp low-fat margarine to warm rice if desired. Serve salmon over rice with a side of steamed broccoli/carrot mixture. Add salt/pepper to taste.

Serve skewer with 2/3 cup cooked whole-grain couscous.

  • Calories: 511
  • Protein: 42g
  • Fiber: 12g
  • Fat: 14.4g
  • Sat Fat: 2.4g
  • Carbs: 55g

WonderSlim Meal Plan Equivalents : 2 Protein servings; 2 Vegetable servings; 2 Starch servings; 1 Optional serving

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