Heart Healthy Salmon Bowl

Heart Healthy Salmon Bowl


Heart-Healthy Salmon Bowl
Photo courtesy of Kristen Massad
  • 3 tablespoons extra-virgin olive oil, divided
  • 1 shallot, chopped
  • 2 cloves garlic, minced
  • 1 (8-ounce) container baby bella mushrooms, chopped
  • 4 cups baby spinach
  • 1 cup dry basmati brown rice
  • 2½ cups low-sodium vegetable broth
  • ¼ cup raw almonds
  • 1 pound Brussels sprouts, washed, cleaned, and halved
  • ½ teaspoon Kosher salt, divided
  • 2 teaspoons Omega Seed Mix (I like NOW Foods)
  • 2 teaspoons Italian seasoning
  • ⅛ teaspoon ground black pepper
  • 4 (5-ounce) salmon fillets
  • Nonstick cooking spray
  1. To make the rice: In a medium saucepan, heat 2 tablespoons of the olive oil over medium heat. When the oil is shimmering, add the shallot and garlic and cook until fragrant, about 2 minutes. Add the mushrooms and cook until softened, about 8 minutes. Add the spinach until wilted, stirring occasionally, about 3 minutes. Add the rice and vegetable broth and bring the mixture to a boil over high heat. Lower the heat to low and simmer until the rice is tender, 45-50 minutes. Remove the saucepan from the heat and stir to combine.
  2. To make the almonds: Heat the almonds in a small saucepan over medium-low heat. Cook the almonds until toasted, stirring regularly, about 5 minutes. Remove the almonds from the saucepan and place in a clean bowl.
  3. To make the Brussels sprouts: Preheat the oven to 400°F.
  4. In a large bowl, add the Brussels sprouts, ¼ teaspoon of the Kosher salt, and 1 tablespoon of the olive oil. Toss to evenly coat.
  5. Place the Brussel sprouts on a baking sheet in a single layer and roast in the oven for 20 minutes, tossing halfway through. Remove the baking sheet from the oven and allow to slightly cool.
  6. To make the salmon: In a small bowl, combine the omega seed mix, Italian seasoning, the remaining ¼ teaspoon Kosher salt, and black pepper. Sprinkle the Italian seasoning mixture onto the salmon filets.
  7. Coat a grill pan or sauté pan with nonstick cooking spray and heat over medium heat. When the oil is shimmering, add the salmon filets skin-side down and cook for 4 minutes. Flip the fillets and continue cooking until the internal cooking temperature of the fish is 145°F, an additional 4 to 5 minutes. Remove the salmon filets onto a clean plate and allow to slightly cool.
  8. To assemble: In four bowls, Place 1 cup of the rice and ¾ cup of the roasted Brussels sprouts side by side. Top with 1 salmon filet and sprinkle with 1 tablespoon toasted almonds. Serve warm.


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