夕食簡単

Hearty Salmon Skewers over Brown Rice

Name: Hearty Salmon Skewers over Brown Rice
Prep time: 20 min
Cook time: 15 min
Total time: 35 min
Yield: 4
Ingredients: 1 pound salmon; kosher salt, freshly ground pepper, and paprika (to taste); 3 cherry tomatoes; 1 cup pineapple, cubed; 2 cups cooked brown rice; 1 lemon, raw; skewers

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.

35 min4 人前

栄養成分（1食あたり）

1食あたりの値 · 1食分の量: 2 skewers, 1/2 cup brown rice

345

カロリー

25g

タンパク質

32g

炭水化物

13g

脂質

食物繊維

糖類

65mg

ナトリウム

飽和脂肪酸 3 g · コレステロール 61 mg

リングは1食分を2,000kcalの基準日に対する割合で表示します。Nutrolaアプリではあなた自身の目標に合わせて表示されます。

材料

salmon
1 pound
kosher salt, freshly ground pepper, and paprika (to taste)
cherry tomatoes
3 · about 2 ounces
pineapple, cubed
1 cup
cooked brown rice
2 cups
lemon, raw
1
skewers

作り方

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

メモ

•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.

出典: USDA MyPlate Kitchen · Seafood Nutrition Partnership

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