Mediterranean Baked Salmon with Brown Rice and Swiss Chard
A heart-healthy recipe designed to lower high cholesterol, this Mediterranean-inspired dish features baked salmon with brown rice and Swiss chard. It is rich in soluble fiber, plant-based proteins, and healthy fats.
Ingredients
- 4 salmon fillets
- 1 cup brown rice
- 2 cups vegetable broth
- 1 bunch Swiss chard, chopped
- 1 lemon, sliced
- 2 cloves garlic, minced
- 2 tbsp olive oil
- 1 tsp dried oregano
- Salt and pepper to taste
Instructions
Preheat the oven to 400°F (200°C).
In a baking dish, arrange the salmon fillets and season with salt, pepper, and dried oregano. Place lemon slices on top of the fillets.
Bake the salmon in the preheated oven for 15-20 minutes, or until cooked through.
In a saucepan, heat olive oil over medium heat. Add minced garlic and cook until fragrant.
Add brown rice to the saucepan and toast for 2-3 minutes. Pour in vegetable broth and bring to a boil. Reduce heat, cover, and simmer for 20 minutes or until rice is cooked.
In a separate pan, sauté chopped Swiss chard with a little olive oil until wilted.
Serve the baked salmon with brown rice and sautéed Swiss chard. Enjoy!
Estimated Nutrition
Per serving
| Calories | 350 |
| Protein (g) | 25 |
| Carbs (g) | 30 |
| Fiber (g) | 5 |
| Sugar (g) | 2 |
| Saturated fat (g) | 2 |
| Sodium (mg) | 300 |
| Cholesterol | 60 |