Important Update: Calorie Count will be shutting down on March 15th. Please click here to read the announcement. Data export is available.

Baked Salmon with Pecans and a Side of Rice and Salad For Two Recipe

Looking for an easy Baked Salmon with Pecans and a side of Rice and Salad for Two recipe? Learn how to make Baked Salmon with Pecans and a side of Rice and Salad for Two using healthy ingredients.


Submitted by jeddawie

Makes 2 servings



This is a hearty Lunch for two; I love the bitter sweet taste that wraps the soft and rich flesh of the salmon. This dish is ideal for me for lunch since I like to dine lightly.

Recipe Ingredients for Baked Salmon with Pecans and a side of Rice and Salad for Two

8 oz Salmon
1/2 oz Pecans
1/2 tbsp Dijon Mustard
1/2 tbsp ICBINB! Light
1/2 tbsp Honey
1/2 cup White Rice
1 tsp salt
1/2 tsp black pepper
1/2 tsp Cardamom
1/4 tsp Cinnamon
1 cup Lettuce
1 cup Rocket
1/2 cup Red Cabbage
1 tbsp Lemon juice

Recipe Directions for Baked Salmon with Pecans and a side of Rice and Salad for Two

  1. This is a hearty Lunch for two; I love the bitter sweet taste that wraps the soft and rich flesh of the salmon. This dish is ideal for me for lunch since I like to dine lightly.

  2. Mix the ICBINB! "I Can't Believe It's Not Butter" (butter substitute) with the honey and the Dijon Mustard in a cup or small bowel.

  3. The Fish

  4. Split the fish fillet into two even parts and brush it all evenly over, under and around the fish fillets.

  5. Spray the baking pan with non stick 0% fat cooking oil and place the fillets on a baking pan.

  6. Use half a teaspoon to mix with the half teaspoon of the grinded black peppers and sprinkle the mixture on the fish fillets.

  7. Smash the pecans to crumples and place evenly over the fillets.

  8. Bake the prepared Salmon until flaky or to your preference, and finally broil the top to a brown crisp (watch out it has a habit of darkening quickly).

  9. The Rice

  10. Boil the rice without salt or oil and at the boiling point add the cinnamon and the cardmom for flavoring.(the total portion should be 1 cup after cocking).

  11. The Salad

  12. Cut, toss and mix the lettuce, the fresh rocket and the red cabbage in a salad bowl and poor on it a mixture of the lemon juice.

  13. Serve to preference.

Categories

Fish, Main Dish, Salads, Bake

Nutrition Facts
Serving Size 246.2g
Amount Per Serving
Calories
499
Calories from Fat
188
% Daily Value*
Total Fat
20.9g
32%
Saturated Fat
3.6g
18%
Trans Fat
0.0g
Cholesterol
71mg
24%
Sodium
1307mg
54%
Potassium
654mg
19%
Total Carbohydrates
46.2g
15%
Dietary Fiber
2.8g
11%
Sugars
6.1g
Protein
30.0g
Vitamin A 12% Vitamin C 28%
Calcium 7% Iron 18%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B+
  Good points
  • High in niacin
  • High in selenium
  • High in vitamin B12
  •   Bad points
  • High in sodium
  • Join Calorie Count - It's Easy and Free!
    CREATE FREE ACCOUNT
    Advertisement