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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

1

Cook rice according to package instructions and set aside.

2

Clean fish and pat dry.

3

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.

4

Cut fruit into cubes and cut tomatoes in half. Set aside.

5

Slide piece of salmon onto skewer, then tomato, then fruit. Repeat 3 times on each skewer (or until skewer is full).

6

Heat 1/2 cup of canola oil in large skillet over medium-high heat for one minute.

7

Place skewers in pan and turn every 2 minutes per side. Squeeze lemon on skewers as they are cooking.

8

To serve, place 1/2 cup rice on plates and with 2 skewers on top. Squeeze a hint of lemon, if desired.

9

Salmon skewers can be made in the oven or on the grill.

10

Covering them while on the stove will steam them rather than sear them.

Ingredients

Serving Size: 2 skewers, 1/2 cup brown rice

NutrientsAmount
Total Calories333
Total Fat13 g
Saturated Fat3 g
Monounsaturated Fat5 g
Polyunsaturated Fat5 g
Linoleic Acid1 g
α-Linolenic Acid0.1 g
Omega 3 - EPA665 mg
Omega 3 - DHA1403 mg
Cholesterol61 mg
Carbohydrates30 g
Dietary Fiber3 g
Total Sugars5 g
Added Sugars included0 g
Protein24 g
Minerals
Calcium35 mg
Potassium510 mg
Sodium65 mg
Copper204 mcg
Iron1 mg
Magnesium78 mg
Phosphorus333 mg
Selenium50 mcg
Zinc1 mg
Vitamins
Vitamin A7 mcg RAE
Vitamin B60.8 mg
Vitamin B122.7 mcg
Vitamin C33 mg
Vitamin D0 mcg
Vitamin E0 mg
Vitamin K2 mcg
Folate48 mcg DFE
Thiamin0.5 mg
Riboflavin0.2 mg
Niacin10 mg
Choline13 mg

Source:

  • Seafood Nutrition Partnership