Sweet & Spicy Roasted Salmon with Wild Rice Pilaf

4.2

(5)

5 Reviews

Fresh jalapeños give this quick and easy roasted salmon dish its kick; honey and balsamic vinegar give it a sweet finish. A nutty-tasting wild rice pilaf completes this healthy dinner that comes together in just 30 minutes.

EatingWell Test Kitchen

Updated on April 18, 2024

Tested by

EatingWell Test Kitchen

Reviewed by Dietitian

Breana Lai Killeen, M.P.H., RD

Prep Time:

15 mins

Additional Time:

15 mins

Total Time:

30 mins

Servings:

Yield:

4 servings

Nutrition Profile:

Bone-Health Diabetes-Friendly Nut-Free Dairy-Free Healthy Pregnancy Healthy Aging Healthy Immunity Low-Sodium High-Blood Pressure Soy-Free Heart-Healthy High-Protein Egg-Free Gluten-Free Low-Calorie

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Ingredients

5 skinless salmon fillets, fresh or frozen (1 1/4 lbs.)
2 tablespoons balsamic vinegar
1 tablespoon honey
¼ teaspoon salt
⅛ teaspoon ground pepper
1 cup chopped red and/or yellow bell pepper
½ to 1 small jalapeño pepper, seeded and finely chopped
2 scallions (green parts only), thinly sliced
¼ cup chopped fresh Italian parsley
2 2/3 cups Wild Rice Pilaf

Directions

Thaw salmon, if frozen. Preheat oven to 425 degrees F. Line a 15-by-10-inch baking pan with parchment paper. Place the salmon in the prepared pan. Whisk vinegar and honey in a small bowl; drizzle half of the mixture over the salmon. Sprinkle with salt and pepper.
Roast the salmon until the thickest part flakes easily, about 15 minutes. Drizzle with the remaining vinegar mixture.
Coat a 10-inch nonstick skillet with cooking spray; heat over medium heat. Add bell pepper and jalapeño; cook, stirring frequently, just until tender, 3 to 5 minutes. Remove from heat. Stir in scallion greens.
Top 4 of the salmon fillets with the pepper mixture and parsley. Serve with pilaf. (Refrigerate the remaining salmon for another use, see Note.)

Note

If you are following our 1,500-calorie diabetes meal plan, transfer 1 salmon fillet to an airtight container and refrigerate for use in Greek Salmon Salad (see Associated Recipes).

Associated Recipes

Greek Salmon Salad

Originally appeared: What to Eat with Diabetes 2019

Nutrition Facts (per serving)

339	Calories
5g	Fat
43g	Carbs
30g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 4 oz. salmon & 2/3 cup rice pilaf
Calories 339
% Daily Value *
Total Carbohydrate 43g	15%
Dietary Fiber 4g	13%
Total Sugars 7g
Added Sugars 3g	6%
Protein 30g	59%
Total Fat 5g	7%
Saturated Fat 1g	7%
Cholesterol 53mg	18%
Vitamin A 1486IU	30%
Vitamin C 48mg	53%
Folate 66mcg	17%
Sodium 442mg	19%
Calcium 66mg	5%
Iron 2mg	12%
Magnesium 94mg	22%
Potassium 776mg	17%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.