Hearty Salmon Skewers over Brown Rice
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.
영양 정보 (1인분 기준)
1인분 기준 · 1회 제공량: 2 skewers, 1/2 cup brown rice
345
칼로리
25g
단백질
32g
탄수화물
13g
지방
3g
식이섬유
5g
당류
65mg
나트륨
포화지방 3 g · 콜레스테롤 61 mg
링은 1회 제공량을 2,000kcal 기준일 대비 비율로 보여줍니다. Nutrola 앱에서는 나만의 목표에 맞춰 채워집니다.
재료
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
조리법
- 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.
메모
- •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.
출처: USDA MyPlate Kitchen · Seafood Nutrition Partnership
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