Baked Salmon with Tropical Rice

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.

Step: 1

Preheat oven to 450 degrees F (230 degrees C). Lightly grease a shallow 9x13 baking dish.

Step: 2

Combine the coriander seed, brown sugar, and lemon-pepper seasoning in a small bowl, and blend well.

Step: 3

Place the salmon fillet skin side down in the prepared baking dish. Brush top and sides of fillet with the butter. Sprinkle the fish evenly with the coriander spice mixture, gently pressing it into the fish.

Step: 4

Stir the mango, cilantro, and lemon peel into the rice. Spoon the rice mixture around the fish in the baking dish.

Step: 5

Bake in preheated oven until fish flakes easily when tested with a fork, 4 to 6 minutes per 1/2 inch thickness. Cut the fish into 4 pieces. Divide rice between 4 serving plates and place the fish on top.

Per Serving: 606 calories; protein 26.9g; carbohydrates 87.9g; fat 15.1g; cholesterol 63.4mg; sodium 197.6mg.

The time that you’re trying to lose weight, each fit with body dinner must include protein. Protein make you build strong , healthy eating muscles and it helps you to feel full and more filled longer. Use these dinner recipes and guides to fill your plate with protein-rich energetic healthy meals .

Some of dieters eat salad for evening meal instead of a traditional meat and potatoes meal . But if you’re not careful , your raw food could contain more fat and calories than the food you’re trying to move . Use this guide to keep a evening salad that keep your diet on track.