Wild Coho Salmon with Sunshine Rice

Contributor
Wild Coho Salmon with Sunshine Rice
Wild Coho Salmon with Sunshine Rice
Whole Foods Market

Wild Coho Salmon with Sunshine Rice

Here's an oven-baked dish that's an easy solution for busy weeknights. The recipe is a great example of how to affordably enjoy some of the best fish on Earth — wild-caught salmon from a Marine Stewardship Council certified-sustainable fishery.

Click here to see 15 Salmon Recipes That Won't Make You Yawn.

4
Servings
338
Calories Per Serving
Deliver Ingredients

Ingredients

  • 1 Cup long-grain brown rice
  • 2 Cups small cauliflower florets
  • 1 1/2 Cup water
  • 1/2 Cup chopped yellow onion
  • 2 Teaspoons curry powder
  • One 14 1/2-ounce can no-salt-added, fire-roasted diced tomatoes, with their liquid
  • 1 lemon, halved
  • 12 Ounces boneless, skinless wild coho salmon fillet, cut into large chunks
  • 2 Tablespoons chopped parsley or cilantro, for garnish

Directions

Preheat the oven to 350 degrees.

Heat a large Dutch oven over medium heat. Add the rice and cook, stirring often, until toasted and fragrant, 3-4 minutes. Stir in the cauliflower, water, onion, curry powder, tomatoes, and juice of ½ lemon.

Cover tightly with foil and the Dutch oven lid and bake until the rice is almost tender, 1-1 ¼ hours. Uncover, arrange the salmon on top of the rice and continue to bake, uncovered, until salmon is just cooked through, about 10 more minutes.

Garnish with the parsley and cut the remaining lemon half into wedges; serve on the side to squeeze over the top.

Salmon Shopping Tip

A fresh fish should not smell fishy nor have milky, opaque eyes; it should have bright red gills, firm flesh, and a tight anal cavity.

Salmon Cooking Tip

Whole fish should be stored upright in ice in the refrigerator.

Salmon Wine Pairing

Pinot gris/grigio, sauvignon blanc, sémillon, albariño, or rosé with most cooked salmon dishes; pinot noir with salmon in red wine or other strong sauce; grüner veltliner, rosé, or vintage or non-vintage champagne or sparkling wine with smoked salmon.

Nutritional Facts

Total Fat
7g
11%
Sugar
5g
N/A
Saturated Fat
1g
7%
Cholesterol
38mg
13%
Protein
24g
48%
Carbs
46g
15%
Vitamin A
55µg
6%
Vitamin B12
4µg
59%
Vitamin B6
0.9mg
46.7%
Vitamin C
42mg
71%
Vitamin D
8µg
2%
Vitamin E
2mg
8%
Vitamin K
10µg
13%
Calcium
105mg
11%
Fiber
6g
23%
Folate (food)
54µg
N/A
Folate equivalent (total)
54µg
14%
Iron
2mg
13%
Magnesium
117mg
29%
Monounsaturated
2g
N/A
Niacin (B3)
9mg
46%
Phosphorus
395mg
56%
Polyunsaturated
2g
N/A
Potassium
864mg
25%
Riboflavin (B2)
0.2mg
13.6%
Sodium
176mg
7%
Thiamin (B1)
0.9mg
61.3%
Zinc
2mg
11%

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