How many calories in this Salmon and Green Beans plate?

One serving contains approximately 480 calories.

Can I use white rice instead of brown rice?

Yes, though brown rice offers more fiber and a lower glycemic index.

How do I know when the salmon is done?

The fish should be opaque and flake easily with a fork.

Is this recipe gluten-free?

Yes, all ingredients used are naturally gluten-free.

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Salmon And Green Beans Plate

RATING

4.6/5(147)

TASTE SCORE

8/10

Pan-seared salmon with garlic-lemon green beans and brown rice — a clean dinner.

PREP

COOK

15m

SERVES

1 BOWL

561 cal

SERVINGS

INGREDIENTS

For 1 serving

1 pcssalmon fillet⅛ tbspolive oil · split2 cupgreen beans · trimmed3 pcsgarlic1 tbsplemon juice½ cupcooked brown rice1 pinchsalt · minimal — low-sodium1 pinchblack pepper

NUTRITION · PER SERVING

561

CALORIES · 1 BOWL

Protein42g · 30%

Carbs42g · 30%

Fat26g · 42%

Fiber8g

Sugar5g

Saturated fat6g

Cholesterol94mg

Sodium259mg

Potassium1055mg

Phosphorus515mg

How we calculate →

METHOD · 3 STEPS

1
Sear the salmon until the skin is crispy
- Pat the salmon fillet dry with paper towels.
- Heat 1 teaspoon of oil in a pan over medium-high heat.
- Place salmon skin-side down and sear for 4 minutes.
- Flip the fillet and cook for an additional 3 minutes.
TIPA dry surface is the secret to preventing the fish from sticking.
2
Sauté the green beans with garlic
- Heat the remaining oil in a separate skillet.
- Add the green beans and garlic, sautéing for 5 minutes.
- Remove the pan from the heat once beans are crisp-tender.
- Stir in the lemon juice, salt, and black pepper.
TIPAdd a splash of water if the garlic begins to brown too quickly.
Assemble the bowl for serving
Place the cooked brown rice in the bottom of a bowl, then arrange the sautéed green beans and the seared salmon fillet on top.

PRO TIPS

What to keep in mind.

2 tips from the recipe — small details that make a real difference to the final dish.

1
Use a heavy-bottomed pan or cast iron to get a restaurant-quality sear on the salmon.
2
Blanch the green beans for 2 minutes in boiling water first if you prefer them softer.

RECIPE VARIATIONS