Name: Pan-Seared Salmon with Steamed Rice and Broccoli
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 6 ounces Wild Sockeye Salmon; 3/4 cup Cooked Brown Rice; 1 cup Broccoli Florets; 2 tablespoons Nonfat Greek Yogurt; 1 teaspoon Avocado Oil

Nutrition

Per serving

472 calories

Protein: 46g; 39% of calories
Carbs: 40g; 34% of calories
Fat: 14g; 27% of calories

Ingredients

5 items

Instructions

Prep 10 min · Cook 30 min

Prepare the brown rice according to package instructions or use pre-steamed rice to save time.
Steam the broccoli florets in a steamer basket over boiling water for 5-6 minutes until they are bright green and tender-crisp.
Pat the salmon fillet dry with a paper towel and season both sides lightly with sea salt and black pepper.
Heat the avocado oil in a non-stick or cast-iron skillet over medium-high heat until shimmering.
Carefully place the salmon in the pan and sear for 4-5 minutes on the first side until a golden crust forms, then flip and cook for another 2-3 minutes.
In a small ramekin, whisk together the Greek yogurt with a squeeze of fresh lemon juice and a pinch of dried or fresh dill.
Plate the fluffy brown rice and steamed broccoli, place the salmon fillet on top, and finish with the zesty yogurt dollop.

Nutrition

Ingredients

Instructions

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