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–+ servings

One Pan Salmon and Rice With Lemon & Herbs

An easy, delicious one-pan seafood dinner that's packed with fresh flavors
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Prep Time 10 minutes
Cook Time 45 minutes
Total Time 55 minutes
Servings: 4
Calories: 418
Ingredients Method Nutrition Notes

Ingredients
  

  • 1 tablespoon olive oil
  • 1 large shallot (Minced. Reserve about 2 teaspoons of the minced shallot for the yogurt herb sauce)
  • 1 cup long grain brown rice
  • 2 cups low sodium vegetable or chicken stock
  • 3 teaspoons lemon zest (divided)
  • 1/4 cup plus 2 tablespoons fresh lemon juice (divided
  • 1 pound salmon fillets
  • salt and ground pepper (to taste)
  • 1/2 pound asparagus (Tough ends snapped off)
  • 1/4 cup fresh minced herbs (divided)
  • 1 tablespoon minced shallot (reserved from above)
  • 1 teaspoon lemon zest (reserved from above)
  • 2 tablespoons fresh lemon juice (reserved from above)
  • 1/2 cup plain Greek yogurt (non-fat or low-fat)
  • 2 tablespoons minced herbs (reserved from above)
  • 1/8 teaspoon sea salt (or to taste)

Method
 

  1. In a large saute pan with a tight-fitting lid, heat the olive oil over medium-high heat. Add the minced shallot (reserve about 2 teaspoons for the yogurt sauce) and saute for about 3 minutes or until the shallot starts to turn golden. Add the rice, and let it toast for another 2-3 minutes until it starts to turn golden. Stir the shallot and rice so it doesn't burn.
  2. Add the broth or stock and 1/4 cup of lemon juice to the rice mixture and stir to combine. Cover, reduce the heat to low, and let the rice cook at a slow simmer. Set a timer for 35 minutes.
  3. While the rice is cooking, prep your salmon by seasoning it with sea salt and ground pepper. Snap the tough ends off the asparagus.
  4. When the rice has cooked for 35 minutes, place a few lemon slices (from the juiced lemons) over the rice and add the salmon on top of the lemon. Cover and let cook for five minutes.
  5. While the salmon and rice cook, make the yogurt sauce. In a blender, combine the reserved minced shallot, two teaspoons of lemon zest, two tablespoons of lemon juice, yogurt, and half of fresh herbs. Blend until smooth.
  6. Add the asparagus pieces to the pan with the rice and salmon, nestling them into the rice. If the rice seems dry, add an extra 1/4 cup of stock or water. Cover and let cook for five more minutes.
  7. Check the pan to see if the vegetables are tender and the salmon is opaque. Let it cook a few more minutes if needed. You may wish to remove the asparagus if it's finished, to avoid overcooking.
  8. Before serving, remove the salmon and vegetables. Add the remaining minced herbs and a teaspoon of lemon zest to the rice. Taste and season with salt as desired.
  9. To serve, drizzle some of the yogurt sauce over the salmon, rice, and asparagus.

Nutrition

Serving: 1gCalories: 418kcalCarbohydrates: 45gProtein: 31gFat: 13gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gCholesterol: 64mgSodium: 142mgPotassium: 350mgFiber: 4gSugar: 5gVitamin A: 150IUVitamin C: 8mgCalcium: 40mgIron: 2mg

Notes

  • To ensure your salmon is perfectly cooked, look for it to turn opaque and easily flake with a fork. The ideal internal temperature is 145°F (63°C).
  • To prevent the rice from sticking, make sure to stir it occasionally during the toasting step and check for doneness before adding the salmon and asparagus.
  • If you're out of salmon, this recipe works beautifully with trout or even chicken thighs, just adjust cooking times accordingly.
  • For a quicker prep, you can soak the brown rice in water for 30 minutes before cooking to reduce the cooking time by about 10 minutes.
  • Store any leftovers in an airtight container in the fridge for up to 3 days. Reheat gently in the microwave, adding a splash of water to keep it moist.

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