Gluten-freeDairy-freeDinnerB12
Salmon with Brown Rice and Spinach
Pan-seared salmon over brown rice with wilted spinach — a balanced dinner with B12 and omega-3.
- Prep
- 5 min
- Cook
- 15 min
- Total
- 20 min
- Servings
- 1
Ingredients
- 1fillet (6 oz / 170g)salmon
- 1/2cup cooked (100g)brown rice
- 1cup (30g)baby spinach
- 1tbsp (14g)extra-virgin olive oil
- 1clove (3g)garlic, minced
- 1/4(10g)lemon, juiced
- 1pinchsea salt
- 1pinchblack pepper
Instructions
- 01
Cook the brown rice per package instructions.
- 02
Heat the olive oil in a skillet over medium-high heat. Season the salmon with salt and pepper, then sear skin-side down 4 minutes; flip and cook 3 more minutes.
- 03
Remove the salmon, add the garlic and spinach, and toss until wilted.
- 04
Plate the rice, salmon, and spinach; finish with lemon juice.
Nutrition (per serving)
- Calories
- 580kcal
- Protein
- 33g
- Carbs
- 42g
- Fat
- 28g
- Fiber
- 5g
- Selenium
- 52mcg
- Zinc
- 2mg
- Iron
- 3.4mg
- B12
- 5mcg
- Iodine
- 30mcg
- Sodium
- 410mg
More recipe collections
Plan similar thyroid-friendly meals
These links are generated from this recipe’s meal type, dietary filters, and nutrient emphasis. They are educational meal-planning paths, not medical treatment recommendations.