Blackened Salmon and Brown Rice

Blackened Salmon and Brown Rice

Active Time: 30 minutes | Total Time: 30 minutes

Serves:

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Added by Healing Gourmet
on July 30, 2008

Ingredients

Healing Benefits

This Recipe:

Preparation

Heat oven to 400° F. Cook the rice according to the package directions. Meanwhile, in a shallow bowl, combine the paprika, cayenne, thyme, garlic powder, and 1/2 teaspoon of the salt. In a saucepan, over medium heat, melt the butter and add the lemon juice. Heat a large ovenproof skillet over medium-high heat. Working with 1 salmon fillet at a time, dip the top and bottom first in the lemon butter, then in the spices. Cook the salmon until blackened, 2 minutes per side. Transfer to oven for 8 minutes. Stir the parsley, and the remaining salt and butter into the rice. Transfer the salmon and rice to individual plates and serve with the lemon wedges.

The Benefits

*Excellent Source of: Potassium, Protein, Selenium, Vitamin A, Vitamin B6, Vitamin B12, Vitamin C, Vitamin K, Thiamin, Niacin, Riboflavin, EPA/DHA Omega-3, Phosphorous, Manganese
*Good Source of: Fiber, Iron, Magnesium, Folate, ALA Omega-3
*Preferences: Low Carbohydrate, Low Sugars, No Corn, No Eggs, No Gluten, No Legumes, No Molds, No Nuts, No Peanuts, No Pork, No Poultry, No Red Meat, No Seeds, No Shellfish, No Soy, No Tubers, No Yeast

Nutrition Information(amounts per serving)

Serving Size:1 Serving

View Calorie Breakdown OMEGA-6 / OMEGA-3 RATIO: 0.79

Calories: 307

MACRONUTRIENTS	Amount	% Daily Value*
Total Fat	16.6 g	*
Saturated Fat	6.7 g	*
Monosaturated Fat	4.8 g	*
Polyunsaturated Fat	3.6 g	*
Trans Fat	0 g	*
Essential Fatty Acids (Omega-3)
ALA	405 mg	*
EPA, DHA	360 mg, 1249 mg	*
Conjugated linolenic acid (CLA)	28 mg	*
Cholesterol	84.2mg	*
Total Carbohydrate	15.6 g	*
Sugars	0.91 g	*
Fiber	2.6 g	*
Protein	24.3 g	*

MICRONUTRIENTS	Amount	% Daily Value*
VITAMINS
Vitamin A	2689 IU	54%
Vitamin C	17 mg	28%
Vitamin D	5.9 IU	1%
Vitamin E	1.4 IU	5%
Vitamin B6	1.2 mg	60%
Vitamin B12	3.6 mcg	60%
Vitamin K	84.9 mg	106%
Folate	43.9 mcg	11%
Niacin	10.1 mg	50%
Riboflavin	0.51 mg	30%
Thiamin	0.34 mg	23%
MINERALS
Calcium	37 mg	4%
Copper	0.05 mg	2%
Iron	2.4 mg	13%
Magnesium	65 mg	16%
Manganese	0.6 mg	30%
Phosphorous	282.5 mg	28%
Potassium	729.6 mg	21%
Selenium	41.3 mcg	59%
Sodium	695.9 mg	29%
Zinc	1.2 mg	8%
PHYTONUTRIENTS
Alpha-carotene	0 mcg
Beta-carotene	1297.7 mcg
Beta-cryptoxanthin	295.6 mcg
Lutein + zeaxanthin	770.1 mcg
Lycopene	0 mcg

*Notes on Macronutrients: Because your personal nutrition needs are unique, please refer to the information on this site to learn more about your intake of macronutrients (Fats, Carbohydrates & Protein).

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