Lemon Salmon with Olives

Lemon Salmon with Olives


[typical values per 100g]:

Calories: 607

Protein: 47.6 g

Carbohydrates: 76.9 g

Sugars: 10.9 g

Fat: 12.8 g

Saturated Fat: 2.5 g

Fiber: 11.7 g

Sodium: 927.6 mg

Preparation: 10 Minutes

Cook Time: 20 Minutes

Serves: 1

Storage Info: N/A

1. Preheat oven to 450°F. Prepare rice according to package directions, replacing 4 ounces of the water (1/2 cup) with vegetable broth.

2. Meanwhile, place salmon on foil-lined baking sheet.

3. Cut lemon half into 1/3-inch slices; cut olives into 1/4-inch slices.

4. Place lemon and olive slices over salmon. Sprinkle with freshly ground pepper to taste.

5. Pull up the sides of the foil and add 2 tbsp. of water. Cover with foil, folding edges together, and seal edges securely.

6. Cook salmon for 8 to 12 minutes, or until fish flakes easiliy with fork.

7. While salmon is cooking, trim and steam asparagus spears in microwave or on stovetop until crisp-tender.

8. Serve salmon, rice and asparagus with a crisp salad.

9. To prepare salad, wash and chop lettuce greens and tomato; toss with dressing and sunflower seeds.

Nutrition Bug Value


⅓ cup brown rice, uncooked

4 fl oz vegetable broth, low sodium, fat free

6 oz wild Alaskan or Washington salmon, fresh

½ lemon

3 olives, green, stuffed

⅛ tsp black pepper

12 asparagus spears, fresh

2 cups mixed salad greens

½ tomato, medium

2 tbsp fat-free salad dressing, favorite flavor

2 tsp sunflower seeds, hulled, dry roasted, unsalted