One Pan Salmon and Rice With Lemon & Herbs
An easy, delicious one-pan seafood dinner that's packed with fresh flavors
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Servings: 4
Calories: 418kcal
Equipment
- 1 saute pan with a tight-fitting lid
- 1 bullet blender optional (for yogurt herb sauce)
Ingredients
- 1 tablespoon olive oil
- 1 large shallot Minced. Reserve about 2 teaspoons of the minced shallot for the yogurt herb sauce
- 1 cup long grain brown rice
- 2 cups low sodium vegetable or chicken stock
- 3 teaspoons lemon zest (divided)
- 1/4 cup plus 2 tablespoons fresh lemon juice (divided From two medium lemons. Reserve the juiced lemons to slice and place under the salmon.
- 1 pound salmon fillets
- salt and ground pepper to taste
- 1/2 pound asparagus Tough ends snapped off
- 1/4 cup fresh minced herbs (divided) Any combination of parsley, dill, thyme, oregano, basil, chives. Reserve about half of the minced herbs for the yogurt herb sauce.
Yogurt Herb Sauce
- 1 tablespoon minced shallot reserved from above
- 1 teaspoon lemon zest reserved from above
- 2 tablespoons fresh lemon juice reserved from above
- 1/2 cup plain Greek yogurt non-fat or low-fat
- 2 tablespoons minced herbs reserved from above
- 1/8 teaspoon sea salt or to taste
Instructions
- In a large saute pan with a tight-fitting lid, heat the olive oil over medium-high heat. Add the minced shallot (reserve about 2 teaspoons for the yogurt sauce) and saute for about 3 minutes or until the shallot starts to turn golden. Add the rice, and let it toast for another 2-3 minutes until it starts to turn golden. Stir the shallot and rice so it doesn't burn.
- Add the broth or stock and 1/4 cup of lemon juice to the rice mixture and stir to combine. Cover, reduce the heat to low, and let the rice cook at a slow simmer. Set a timer for 35 minutes.
- While the rice is cooking, prep your salmon by seasoning it with sea salt and ground pepper. Snap the tough ends off the asparagus.
- When the rice has cooked for 35 minutes, place a few lemon slices (from the juiced lemons) over the rice and add the salmon on top of the lemon. Cover and let cook for five minutes.
- While the salmon and rice cook, make the yogurt sauce. In a blender, combine the reserved minced shallot, two teaspoons of lemon zest, two tablespoons of lemon juice, yogurt, and half of fresh herbs. Blend until smooth.
- Add the asparagus pieces to the pan with the rice and salmon, nestling them into the rice. If the rice seems dry, add an extra 1/4 cup of stock or water. Cover and let cook for five more minutes.
- Check the pan to see if the vegetables are tender and the salmon is opaque. Let it cook a few more minutes if needed. You may wish to remove the asparagus if it's finished, to avoid overcooking.
- Before serving, remove the salmon and vegetables. Add the remaining minced herbs and a teaspoon of lemon zest to the rice. Taste and season with salt as desired.
- To serve, drizzle some of the yogurt sauce over the salmon, rice, and asparagus.
Notes
Check the rice for tenderness as it cooks. Add the salmon when the rice is almost tender but still needs about 10 more minutes.
If there is still liquid in the pan after the rice is tender, turn off the heat, but keep the lid on the pan. Let the pan sit for 5-10 minutes to absorb the liquid. NOTE: You may wish to remove the vegetables as soon as they're cooked so they don't overcook.
Nutrition
Calories: 418kcal | Carbohydrates: 45g | Protein: 31g | Fat: 13g | Saturated Fat: 2g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 5g | Cholesterol: 64mg | Sodium: 142mg | Potassium: 858mg | Fiber: 4g | Sugar: 5g | Vitamin A: 862IU | Vitamin C: 22mg | Calcium: 86mg | Iron: 3mg
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