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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Ingredients
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
Directions
- 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.
Nutrition information
Makes 4 servings
Each serving contains:
Calories 329
Total fat 14.3g
Saturated fat 2.2g
Protein 32.6g
Carbohydrate 15.6g
Dietary fiber 1.0g
Sugar 4g
Added sugar 0g
Cholesterol 81.4mg
Sodium 100.2mg
Recipe provided by Sara Quessenberry for Cleveland Clinic Wellness
