Wild Coho Salmon with Sunshine Rice

Wild Coho Salmon with Sunshine Rice
Contributor
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
432
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.

Nutritional Facts

Total Fat
7g
10%
Sugar
2g
2%
Saturated Fat
2g
8%
Cholesterol
58mg
19%
Carbohydrate, by difference
54g
42%
Protein
37g
80%
Vitamin A, RAE
141µg
20%
Vitamin B-12
4µg
100%
Vitamin B-6
1mg
77%
Vitamin C, total ascorbic acid
1mg
1%
Vitamin K (phylloquinone)
4µg
4%
Calcium, Ca
222mg
22%
Choline, total
76mg
18%
Fiber, total dietary
14g
56%
Folate, total
203µg
51%
Iron, Fe
9mg
50%
Magnesium, Mg
149mg
47%
Manganese, Mn
2mg
100%
Niacin
12mg
86%
Pantothenic acid
2mg
40%
Phosphorus, P
609mg
87%
Selenium, Se
47µg
85%
Sodium, Na
409mg
27%
Thiamin
1mg
91%
Vitamin D (D2 + D3)
9µg
60%
Water
242g
9%
Zinc, Zn
3mg
38%

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.