Photo: Caroline Attwood
Baked Salmon with Tropical Rice
9 ingredients
25 min + 12 min
4 servings
openrecipes
"This baked salmon preparation is an appealing low calorie main dish. Seasoned with brown sugar, cilantro and lemon-pepper, and paired with white rice flavored with mangos, cilantro, and lemon zest, it makes a satisfying meal."
Estimated Nutrition (whole recipe, rough)
677
Calories
26g
Protein
26g
Fat
86g
Carbs
Counts 7 of 9 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 7 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Salmon | 100g cooked | 208 |
| Rice | 1 cup cooked (158g) white | 206 |
| Butter | 1 tbsp (14g) | 102 |
| Mango | 1 cup diced (165g) | 99 |
| Sugar | 1 tbsp (12.5g) granulated | 49 |
| Lemon Peel | juice of 1 lemon (48ml) | 12 |
| Cilantro | 1 tbsp chopped fresh (1g) | 1 |
| Coriander | not in our table | 0 |
| Seed | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 2 tablespoons cracked coriander seed
- 1 tablespoon packed brown sugar
- 1 teaspoon lemon-pepper seasoning
- 1 (1 pound) fillet fresh salmon
- 1 tablespoon melted butter
- 2 cups cooked white or brown rice
- 1 mango, peeled, pitted and diced
- 1 tablespoon finely chopped fresh cilantro
- 1 teaspoon grated fresh lemon peel
Directions
Step-by-step directions aren't available for this recipe in our database.
View the full recipe at the original source →
By allrecipes ·
Recipe sourced from
openrecipes