
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.
- 15 minutes
- 4 Servings
- $9.00 or more
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.
- 15 minutes
- 4 Servings
- $9.00 or more
Ingredients
- 1 pound salmon
- 3 cherry tomatoes
- 1 cup pineapple
- 2 cups cooked brown rice
- 1 lemon, raw
- kosher salt, freshly ground pepper, and paprika (to taste)
- 8 skewers
Steps
Cook rice according to package instructions and set aside.
Clean fish and pat dry.
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.
Cut fruit into cubes and cut tomatoes in half. Set aside.
Slide piece of salmon onto skewer, then tomato, then fruit. Repeat 3 times on each skewer (or until skewer is full).
Heat 1/2 cup of canola oil in large skillet over medium-high heat for one minute.
Place skewers in pan and turn every 2 minutes per side. Squeeze lemon on skewers as they are cooking.
To serve, place 1/2 cup rice on plates and with 2 skewers on top. Squeeze a hint of lemon, if desired.
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.
Ingredients
Serving Size: 2 skewers, 1/2 cup brown rice
Nutrients | Amount |
---|---|
Total Calories | 333 |
Total Fat | 13 g |
Saturated Fat | 3 g |
Monounsaturated Fat | 5 g |
Polyunsaturated Fat | 5 g |
Linoleic Acid | 1 g |
α-Linolenic Acid | 0.1 g |
Omega 3 - EPA | 665 mg |
Omega 3 - DHA | 1403 mg |
Cholesterol | 61 mg |
Carbohydrates | 30 g |
Dietary Fiber | 3 g |
Total Sugars | 5 g |
Added Sugars included | 0 g |
Protein | 24 g |
Minerals | |
Calcium | 35 mg |
Potassium | 510 mg |
Sodium | 65 mg |
Copper | 204 mcg |
Iron | 1 mg |
Magnesium | 78 mg |
Phosphorus | 333 mg |
Selenium | 50 mcg |
Zinc | 1 mg |
Vitamins | |
Vitamin A | 7 mcg RAE |
Vitamin B6 | 0.8 mg |
Vitamin B12 | 2.7 mcg |
Vitamin C | 33 mg |
Vitamin D | 0 mcg |
Vitamin E | 0 mg |
Vitamin K | 2 mcg |
Folate | 48 mcg DFE |
Thiamin | 0.5 mg |
Riboflavin | 0.2 mg |
Niacin | 10 mg |
Choline | 13 mg |
Source:
- Seafood Nutrition Partnership