Blackening seasoning gives the salmon fillets a restaurant-like quality that’s easy to achieve with the broiler. A simple, delicious brown-rice pilaf forms the base, and a savory yogurt sauce with onion and cucumber adds tang. Besides containing heart-healthy omega-3s, this dish is rich in protein, fiber, and phytonutrients.
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1 tablespoon plus 1 teaspoon extra virgin olive oil
1 yellow onion, chopped
1 cup brown rice
¾ cup 0% Greek yogurt
½ cup diced cucumber
1 scallion, thinly sliced
4 4-ounce pieces salmon fillet (about 1-inch thick)
1 teaspoon blackening seasoning
¼ cup chopped fresh dill
- In a medium saucepan, heat 1 tablespoon of the oil over medium-high heat. Add the onion and cook, stirring often, until very tender, 8 to 10 minutes. Stir in the brown rice and 1 ¾ cups water.
- Let come to a boil, cover tightly, and reduce the heat to low. Simmer until the rice is tender and the water is absorbed, about 40 minutes. Fluff with a fork, remove from heat and let stand, covered, for 5 more minutes.
- In a small bowl, stir together the yogurt, cucumber, and scallion.
- Heat the broiler to high with the oven rack about 4 inches from the top. Line a small sheet pan with foil.
- Rub each piece of salmon with the remaining 1 teaspoon oil (¼ teaspoon each). Sprinkle ¼ teaspoon of the blackening seasoning over each piece of salmon. Broil to desired doneness, 5 to 7 minutes for medium.
- Divide the rice among plates. Top with the salmon and a spoonful of the yogurt mixture. Sprinkle the dill over the top.
Makes 4 servings
Each serving contains:
Total fat 14.3g
Saturated fat 2.2g
Dietary fiber 1.0g
Added sugar 0g
Recipe provided by Sara Quessenberry for Cleveland Clinic Wellness