Salmon Fillet with Broccoli & Brown Rice - Innit

Ingredients

4 Servings

Meat & Seafood

  • Salmon 450 grams

Spices

  • Salt 3 1/2 teaspoons

  • Red Pepper Flakes 1 teaspoon

  • Black Pepper 1 1/4 teaspoons

Produce

  • Broccoli 2 heads

  • Thyme 1/2 bunch

  • Garlic Clove 2 cloves

Pantry

  • Water 310 milliliters

  • Olive Oil 2 tablespoons

Dry Goods

  • Brown Rice 120 grams

Preparation

  1. Boil Water

    Combine all ingredients in a large pot and bring to boil.

    • 1/2 teaspoon Salt
    • 310 milliliters Water
    • 1 pinch Black Pepper
    • 1/2 bunch Thyme
    • 2 cloves, smashed Garlic Clove
  2. Cover & Simmer Rice

    Add rice & reduce heat. Simmer, covered, for 40 minutes. Let rest for 10 minutes. Remove garlic & thyme. Fluff rice with a fork.

    • 120 grams Brown Rice
  3. Preheat

    Preheat the oven to 220C.

    Connect Oven
  4. Cook Broccoli

    Drizzle broccoli with olive oil. Season. Cook for 18 minutes.

    • 2 heads, large florets Broccoli
    • 1/2 teaspoon Red Pepper Flakes
    • teaspoon, to coat Olive Oil
    • 1/2 teaspoon Salt
    • 1 pinch Black Pepper
  5. Season & Cook Salmon

    Season salmon. Cook for 10 - 15 minutes, let rest for 5 minutes.

    TIP: Why rest? Because proteins continue to cook once removed from the oven!

    • 2 teaspoons Olive Oil
    • 1 pinch Black Pepper
    • 1 teaspoon Salt
    • 680 grams Salmon
  6. Serve & Enjoy!

    Pair with good music.

Nutrition

  Amount per
serving
Daily value percentage
Calories 350 kcal  
Total Fat 15.0 g 19%
Total Saturated Fat 2.5 g 11%
Unsaturated Fat 12 g  
Cholesterol 60 mg 21%
Sodium 2100 mg 90%
Total Carbohydrate 27 g 10%
Fiber Total Dietary 3 g 10%
Sugars Total < 1 g  
Excellent Source: Protein 26 g 52%
Excellent Source: Vitamin C 40 mg 45%
Calcium Ca 53 mg 4%
Iron Fe 2.0 mg 10%
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By Innit Culinary Team