Spice-Rubbed Salmon with Tropical Rice

Spice-Rubbed Salmon with Tropical Rice

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From: Diabetic Living Magazine

This seasoned salmon is baked and served on a quick-to-fix brown rice pilaf flavored with mango. It's a fast dinner—ready in minutes.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 1 (1 pound) fresh or frozen skinless salmon fillet
  • 1 tablespoon coriander seeds, coarsely crushed (see Tip)
  • 1 tablespoon packed brown sugar or brown sugar substitute equivalent to 1 tablespoon brown sugar (see Tip)
  • 1 teaspoon lemon-pepper seasoning
  • 2 cups hot cooked brown rice
  • 1 medium mango, seeded, peeled, and chopped
  • 1 tablespoon snipped fresh cilantro
  • 1 teaspoon finely shredded lemon peel
  • Lemon wedges (optional)
  • Fresh cilantro sprigs (optional)

Preparation

  • Prep

  • Ready In

  1. Thaw salmon, if frozen. Preheat oven to 450°F. Rinse fish; pat dry with paper towels. Measure thickness of fish. Place fish in a greased shallow baking pan.
  2. In a small bowl, stir together coriander seeds, brown sugar, and lemon-pepper seasoning. Sprinkle fish evenly with coriander seeds mixture; use your fingers to press in slightly. Bake for 4 to 6 minutes per ½-inch thickness of fish or until fish flakes easily when tested with a fork.
  3. Meanwhile, in a medium bowl, stir together cooked rice, mango, the snipped cilantro, and the lemon peel. Serve fish on top of rice mixture. If desired, garnish with lemon wedges and/or cilantro sprigs.
  • Tips: You can substitute 1 tablespoon sesame seeds (toasted if desired) and ¼ teaspoon ground cumin for the crushed coriander seeds.
  • If using a sugar substitute, we recommend Sweet 'N Low® Brown or Sugar Twin® Granulated Brown. Follow package directions to use product amount equivalent to 1 tablespoon brown sugar. Nutrition Facts with sugar substitute: same as below, except 353 cal., 154 mg sodium, 32 g carbo.

Nutrition information

  • Serving size: 1 portion salmon and ½ cup rice
  • Per serving: 366 calories; 13 g fat(3 g sat); 3 g fiber; 35 g carbohydrates; 26 g protein; 41 mcg folate; 66 mg cholesterol; 11 g sugars; 521 IU vitamin A; 19 mg vitamin C; 42 mg calcium; 1 mg iron; 155 mg sodium; 569 mg potassium
  • Nutrition Bonus: Vitamin C (32% daily value)
  • Carbohydrate Servings:
  • Exchanges: 3 lean protein, 2 starch, ½ fruit

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