Let me tell you, there’s something truly special about my salmon broccoli rice cucumber plate. Not only is it a feast for the eyes, but it’s also packed with nutrients that make my body feel amazing! This dish combines juicy salmon, crisp broccoli, fluffy rice, and refreshing cucumber into a perfect harmony of flavors and textures. I first whipped this up on a busy weeknight when I needed something quick yet nutritious, and it became an instant hit! Every bite is a burst of freshness, and the lemon juice adds a zesty brightness that lifts the whole meal. Trust me, once you try this wholesome plate, you’ll want to make it a regular in your kitchen arsenal! I love how easy it is to prepare, making it perfect for those days when I’m craving something healthy but don’t have the time to fuss around in the kitchen.
Ingredients List
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
- 2 salmon fillets (about 6 ounces each, skin-on or skinless, whichever you prefer)
- 1 cup broccoli florets (fresh is best, but frozen works too if you’re in a pinch!)
- 1 cup cooked rice (white or brown, whatever your heart desires)
- 1 cucumber, sliced (I love using a Japanese cucumber for its crunch!)
- 2 tablespoons olive oil (extra virgin for that robust flavor)
- 1 lemon, juiced (freshly squeezed is always the way to go!)
- Salt and pepper to taste (don’t be shy with the seasoning!)
How to Prepare Instructions
Preheat and Prepare
First things first, let’s get that oven preheating to 400°F (200°C). While it’s warming up, grab a baking sheet and line it with parchment paper or just give it a light drizzle of olive oil to prevent sticking. Trust me, this little step makes cleanup a breeze!
Season the Salmon
Now, it’s time to give those salmon fillets some love! Place them on the baking sheet, and drizzle with 2 tablespoons of olive oil and the juice from your lemon. Sprinkle generously with salt and pepper—don’t hold back! You want every bite to be flavorful. Gently rub the seasoning into the fish for that mouthwatering taste.
Bake the Dish
Next, add your beautiful broccoli florets around the salmon on the baking sheet. They’ll soak up all those delicious flavors while cooking! Pop the sheet into the preheated oven and bake for about 15 to 20 minutes. You’ll know it’s ready when the salmon flakes easily with a fork and the broccoli is vibrant and tender. Such a simple way to get dinner on the table!
Serve the Meal
Once everything is perfectly baked, it’s time to plate up! Serve the salmon and broccoli over a bed of fluffy rice, and don’t forget to add those refreshing cucumber slices on the side. They add a nice crunch that balances the warmth of the dish. Enjoy your delicious, healthy creation!
Why You’ll Love This Recipe
- Quick to prepare—ready in just 30 minutes!
- Healthy ingredients that nourish your body and taste amazing
- Flavorful combination of salmon, broccoli, rice, and cucumber
- Perfect for meal prep—make it ahead and enjoy it all week
- Gluten-free, so it fits a variety of dietary needs
Tips for Success
To elevate your salmon broccoli rice cucumber plate, here are a few tips that I’ve learned through my own kitchen adventures:
- Fresh Ingredients Matter: Always try to use the freshest salmon and veggies you can find. Fresh broccoli should be bright green, and the salmon should smell clean, not fishy. It makes a world of difference in taste!
- Don’t Overcook: Keep an eye on your salmon while it bakes. It’s best when it’s just cooked through and flakes easily with a fork. Overcooking can lead to dryness, and nobody wants that.
- Rice Choices: If you’re looking for a healthier option, go for brown rice or quinoa instead of white rice. They add a nutty flavor and extra fiber!
- Seasoning is Key: Feel free to get creative with your seasonings! A pinch of garlic powder or some fresh herbs like dill or parsley can really enhance the flavors. Don’t be afraid to experiment!
- Rest Before Serving: Let the salmon rest for a couple of minutes after baking. This allows the juices to redistribute, making every bite extra juicy and flavorful.
With these tips, you’ll be well on your way to achieving a perfectly delicious and healthy meal that not only looks good but tastes incredible too!
Nutritional Information
When it comes to enjoying my salmon broccoli rice cucumber plate, you can feel good about what you’re putting into your body! Below is the estimated nutritional data per serving, based on the ingredients used:
- Calories: 450
- Fat: 20g
- Saturated Fat: 3g
- Unsaturated Fat: 15g
- Trans Fat: 0g
- Carbohydrates: 40g
- Fiber: 3g
- Sugar: 2g
- Protein: 30g
- Sodium: 300mg
- Cholesterol: 70mg
These values are estimates and can vary based on specific brands and preparation methods, but they give you a great idea of the wholesome goodness in this dish. So dig in without guilt and enjoy every delicious bite!
Variations
One of the best things about my salmon broccoli rice cucumber plate is how easily you can customize it to fit your taste or whatever you have on hand! Here are some fun ideas to switch things up:
- Different Proteins: Not a fan of salmon? No problem! You can substitute it with chicken breasts, shrimp, or even tofu for a plant-based option. Just adjust the cooking time accordingly!
- Veggie Power: Feel free to swap out broccoli for any of your favorite vegetables! Asparagus, bell peppers, or snap peas would add a delightful crunch and color to your dish.
- Grain Variety: Instead of rice, try using quinoa, farro, or even cauliflower rice for a low-carb alternative. Each grain brings its own unique flavor and texture, making it fun to experiment!
- Herb Infusion: Add a burst of flavor by mixing in fresh herbs like dill, cilantro, or basil. Toss them in at the end for a fresh, aromatic finish that brightens up the entire plate!
- Citrus Twist: While lemon is a classic, don’t hesitate to try lime or even orange juice to give your dish a different citrusy zing. It can change the whole flavor profile!
These variations not only keep your meals exciting but also allow you to use what you have, making this dish as versatile as it is delicious. So get creative and find your perfect combo!
Storage & Reheating Instructions
Leftovers from my salmon broccoli rice cucumber plate can be just as delightful if stored and reheated properly! Here’s how I like to do it:
- Storing Leftovers: Allow your dish to cool completely before storing. This helps prevent condensation, which can make your food soggy. Use airtight containers to keep everything fresh, and it can last in the fridge for up to 3 days.
- Freezing: If you want to save it for later, you can freeze the salmon and broccoli separately from the rice. Just make sure to use freezer-safe containers or zip-top bags. They should keep well for about 2 months. When you’re ready to eat, let them thaw in the fridge overnight.
- Reheating: When it’s time to enjoy those leftovers, I recommend reheating the salmon and broccoli in the oven for the best results. Preheat your oven to 350°F (175°C), place the salmon and broccoli on a baking sheet, and warm them for about 10-15 minutes until heated through. The oven helps retain that lovely texture!
- Microwave Option: If you’re short on time, you can also use the microwave. Just place the salmon and broccoli on a microwave-safe plate, cover it with a damp paper towel, and heat in 30-second intervals until warm. Be careful not to overheat, as it can dry out the salmon.
No matter how you choose to reheat, I promise you’ll still enjoy the flavors of this healthy dish! Just be mindful of the timing, and you’ll be back to savoring your delicious, nutritious plate in no time.
FAQ Section
Can I use frozen salmon for this recipe?
Absolutely! Frozen salmon works just fine. Just make sure to thaw it completely in the refrigerator before seasoning and baking. This way, you’ll still get that delicious flavor and texture!
What if I don’t have broccoli? Can I use another vegetable?
Definitely! If broccoli isn’t your thing or you don’t have it on hand, feel free to substitute it with any of your favorite veggies. Asparagus, green beans, or even zucchini would work beautifully in this salmon broccoli rice cucumber plate.
Can I make this dish ahead of time?
Yes, you can! You can prepare the salmon and broccoli in advance, store them in the fridge, and then bake them just before serving. It makes for a super quick dinner on those busy nights!
Is this recipe suitable for meal prep?
Absolutely! This dish is perfect for meal prep. Just cook a larger batch and portion it into containers. It keeps well in the fridge for a few days, so you can enjoy healthy lunches or dinners throughout the week!
How do I know when the salmon is cooked through?
The best way to tell if your salmon is done is to look for that beautiful flaky texture. It should easily flake with a fork and have an opaque appearance. If you have a food thermometer, aim for an internal temperature of 145°F (63°C) for perfectly cooked salmon!
For more information on the health benefits of salmon, you can check out this Healthline article.
For tips on cooking broccoli, visit this Eatwell101 guide.
Print
Salmon Broccoli Rice Cucumber Plate: 7 Healthy Delights
- Total Time: 30 minutes
- Yield: 2 servings 1x
- Diet: Gluten Free
Description
A healthy dish featuring salmon, broccoli, rice, and cucumber.
Ingredients
- 2 salmon fillets
- 1 cup broccoli florets
- 1 cup cooked rice
- 1 cucumber, sliced
- 2 tablespoons olive oil
- 1 lemon, juiced
- Salt and pepper to taste
Instructions
- Preheat the oven to 400°F (200°C).
- Place salmon fillets on a baking sheet and drizzle with olive oil and lemon juice.
- Season with salt and pepper.
- Add broccoli florets around the salmon.
- Bake for 15-20 minutes until the salmon is cooked through.
- Serve the salmon and broccoli over cooked rice and add cucumber slices on the side.
Notes
- Adjust seasoning to your taste.
- Use brown rice for a healthier option.
- Can substitute salmon with another fish.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: Baking
- Cuisine: Healthy
Nutrition
- Serving Size: 1 plate
- Calories: 450
- Sugar: 2g
- Sodium: 300mg
- Fat: 20g
- Saturated Fat: 3g
- Unsaturated Fat: 15g
- Trans Fat: 0g
- Carbohydrates: 40g
- Fiber: 3g
- Protein: 30g
- Cholesterol: 70mg
Keywords: salmon, broccoli, rice, cucumber, healthy meal
