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Hearty Salmon Skewers over Brown Rice

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Hearty Salmon Skewers over Brown Rice
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Hearty Salmon Skewers over Brown Rice
En Español

Fivestar Rating
(87 votes)
Recipe Total Cost
  • Makes: 4 Servings
  • Prep Time: 20 minutes
  • Cook Time: 15 minutes

Created for junior chefs, this simple and delicious recipe skewers just three ingredients -- omega-3-rich salmon, cherry tomatoes and pineapple -- for a quick dinner served over whole grain brown rice.

Ingredients

  • 1 pound Salmon
  • 3 Cherry tomatoes (2 ounces)
  • 1 cup Pineapple (cubed)
  • 2 cups Cooked brown rice
  • 1 Lemon, raw
  • Kosher salt, freshly ground pepper, and paprika (to taste)
  • 8 Skewers

Directions

1. Cook rice according to package instructions and set aside.
2. Clean fish and pat dry.
3. Cut salmon into 24-1/2 inch cubes and coat all sides with topping of kosher salt, freshly ground pepper, paprika or any desired spice.
4. Cut fruit into cubes and cut tomatoes in half. Set aside.
5. Slide piece of salmon onto skewer, then tomato, then fruit. Repeat 3 times on each skewer (or until skewer is full).
6. Heat 1/2 cup of canola oil in large skillet over medium-high heat for one minute.
7. Place skewers in pan and turn every 2 minutes a side. Squeeze lemon on skewers as they are cooking.
8. To serve, place 1/2 cup rice on plates and with 2 skewers on top. Squeeze a hint of lemon, if desired.
 

Notes

  • Salmon skewers can be made in the oven or on the grill.
  • Covering them while on the stove will steam them rather than sear them.
Source:

Seafood Nutrition Partnership

Nutrition Information

Serving Size: 2 skewers, 1/2 cup brown rice
Nutrients Amount
Total Calories 333
Total Fat 13 g
Saturated Fat 3 g
Cholesterol 61 mg
Sodium 65 mg
Carbohydrates 30 g
Dietary Fiber 3 g
Total Sugars 5 g
Added Sugars included 0 g
Protein 24 g
Vitamin D 0 mcg
Calcium 35 mg
Iron 1 mg
Potassium 510 mg
N/A - data is not available
Nutrients Amount
Total Calories 333
Total Fat 13 g
Saturated Fat 3 g
Monounsaturated Fat 5 g
Polyunsaturated Fat 5 g
Linoleic Acid 1 g
α-Linolenic Acid 0.1 g
Omega 3 - EPA 665 mg
Omega 3 - DHA 1403 mg
Cholesterol 61 mg
Carbohydrates 30 g
Dietary Fiber 3 g
Total Sugars 5 g
Added Sugars included 0 g
Protein 24 g
Minerals
Calcium 35 mg
Potassium 510 mg
Sodium 65 mg
Copper 204 mcg
Iron 1 mg
Magnesium 78 mg
Phosphorus 333 mg
Selenium 50 mcg
Zinc 1 mg
Vitamins
Vitamin A 7 mcg RAE
Vitamin B6 0.8 mg
Vitamin B12 2.7 mcg
Vitamin C 33 mg
Vitamin D 0 mcg
Vitamin E 0 mg
Vitamin K 2 mcg
Folate 48 mcg DFE
Thiamin 0.5 mg
Riboflavin 0.2 mg
Niacin 10 mg
Choline 13 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Fruits
1/4 cups
Grains
1 ounce
Protein Foods
3 1/2 ounces