Salmon Skewers over Brown Rice
Salmon, pineapple and tomato skewers seared in a skillet and served over brown rice — about 311 calories and 28 g protein per serving.
Sodium is calculated without salt added to taste.
Estimated; may vary.
Two salmon skewers per person, threaded with pineapple and cherry tomato, seared in a skillet and served over brown rice. Scaled to one plate this is about 311 calories with 28 g protein, and most of the carbohydrate comes from the rice underneath rather than anything sweet.
Cut the salmon into even cubes of about 1 inch so every piece cooks at the same rate. Turn the skewers every 2 minutes and squeeze lemon over them as they cook; they need only 6 to 8 minutes in total and are done at 145°F, when the flesh flakes but is still moist.
Cook the rice ahead and the whole thing takes 15 minutes at the stove. If you use wooden skewers, soak them in water for 20 minutes first so they do not scorch. Mango or peach works in place of the pineapple.
Ingredients
- Salmon (Raw)4 oz, cut into cubes (113 g)
- Kosher salt, black pepper and paprikato taste
- Tomatoes (Grape)1, cherry, halved (14 g)
- Pineapple1/4 cup, fresh, cubed (41 g)
- Brown Rice (Raw, Unenriched)2 1/2 tablespoons, dry, about cup cooked (32 g)
- Lemon juice2 teaspoons, about teaspoons (10 g)
- Olive Oil (Extra Virgin)1/2 teaspoon, for pan (2 g)
- Soak wooden skewers in water for 20 minutes before threading so they do not burn in the hot pan.
- Pat the salmon dry before seasoning; wet fish steams instead of browning.
- Cook salmon to an internal temperature of 145°F and eat leftovers within 2 days, reheated gently or served cold on a salad.
- Contains: fish (salmon).
- Naturally gluten-free and dairy-free as written.
Method
- Wash your hands and all surfaces before you start.
- Cook the brown rice according to the package and keep it warm.
- Cut the salmon into 6 even cubes and season with salt, pepper and paprika. Cube the pineapple and halve the tomato.
- Thread salmon, tomato and pineapple onto 2 skewers, alternating the pieces.
- Heat the oil in a skillet over medium-high heat. Cook the skewers 6 to 8 minutes, turning every 2 minutes and squeezing lemon over them.
- Cook until the salmon reaches 145°F and flakes easily. Serve the skewers over the rice.
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