Cooking a delicious, healthy, and satisfying meal doesn’t have to be time-consuming or complicated.

FULL RECIPE:

Ingredients

For the rice:

• 3 tablespoons extra virgin olive oil
• 2 cups Basmati rice, rinsed
• ½ cup fresh dill, finely chopped
• ½ cup fresh parsley, finely chopped
• ½ cup fresh cilantro, finely chopped
• 1 medium lemon, zested (about 2 teaspoons zest), plus ½ lemon juiced
• 1 teaspoon Kosher salt
• 3 cups hot water

For the salmon:

• 2 to 2½ pounds salmon fillet, skin on or off
• ⅓ cup extra virgin olive oil
• ¼ cup fresh parsley, finely chopped
• 4 cloves garlic, grated
• 1 tablespoon honey
• 1 teaspoon Kosher salt

For serving:

• ⅓ cup sliced almonds (preferably toasted)
• Flaky sea salt
• Freshly ground black pepper
• Lemon wedges

Directions

1. Preheat the oven to 400°F (200°C).
2. Prepare the rice: In a 9×13-inch baking dish, drizzle 3 tablespoons of olive oil. Add the rinsed Basmati rice, chopped dill, parsley, cilantro, lemon zest, lemon juice, and Kosher salt. Pour in 3 cups of hot water and stir well to combine.
3. Add the salmon: Pat the salmon fillet dry and place it on top of the rice mixture in the baking dish.
4. Make the marinade: In a small bowl, whisk together ⅓ cup olive oil, chopped parsley, grated garlic, honey, and 1 teaspoon of Kosher salt. Pour or brush this mixture over the salmon fillet.
5. Bake: Cover the baking dish tightly with aluminum foil and transfer it to the preheated oven. Bake for 20 to 24 minutes, until the rice is tender and the salmon is cooked through.
6. Finish and serve: Remove the foil and scatter toasted sliced almonds over the dish. Sprinkle with flaky sea salt and freshly ground black pepper to taste. Serve immediately with lemon wedges on the side.

Nutrition Facts

• Calories: 715 kcal
• Carbohydrates: 56g
• Protein: 44g
• Fat: 34g
  • Saturated Fat: 5g
  • Polyunsaturated Fat: 8g
  • Monounsaturated Fat: 20g
• Cholesterol: 104mg
• Sodium: 876mg
• Potassium: 1147mg
• Fiber: 2g
• Sugar: 4g
• Vitamin A: 1104 IU
• Vitamin C: 24mg
• Calcium: 86mg
• Iron: 3mg

Why Baked Salmon with Herbed Rice is a Must-Try Dish

Baked salmon with herbed rice is not only a delicious and nutritious meal, but it is also incredibly easy to prepare. Whether you’re cooking for a family dinner, meal prepping for the week, or hosting guests, this dish provides a balance of protein, healthy fats, and fiber-rich carbohydrates. The combination of baked salmon and herbed rice ensures that you enjoy a flavorful and satisfying meal without spending hours in the kitchen.

Health Benefits of Salmon

Salmon is one of the most nutrient-dense foods available, packed with high-quality protein, omega-3 fatty acids, and essential vitamins. Here are some key benefits of including salmon in your diet:

• Rich in Omega-3 Fatty Acids – These essential fats support heart health, reduce inflammation, and promote brain function.
• Excellent Source of Protein – A serving of salmon provides a significant amount of protein, which is crucial for muscle growth and repair.
• Loaded with B Vitamins – Salmon contains B12, B6, and niacin, which play essential roles in metabolism and overall health.
• Supports Heart Health – Regular consumption of salmon can help lower blood pressure, reduce bad cholesterol, and improve overall cardiovascular function.
• Boosts Brain Function – The high levels of omega-3s in salmon contribute to improved cognitive function and may help reduce the risk of neurodegenerative diseases.

The Role of Herbs in This Recipe

The herbed rice in this dish isn’t just a flavorful accompaniment; it provides a range of health benefits as well. Fresh herbs like dill, parsley, and cilantro add more than just color and aroma to the dish—they contain antioxidants, vitamins, and minerals that support digestion and immune function.

• Dill – Known for its antibacterial properties and ability to aid digestion, dill also provides a fresh, slightly tangy flavor to the rice.
• Parsley – This herb is packed with vitamin C and antioxidants, helping to boost the immune system.
• Cilantro – With its bright citrusy notes, cilantro helps detoxify the body and improves digestion.

Why Baking is the Best Cooking Method for Salmon

Baking salmon is one of the healthiest cooking methods because it requires minimal oil while preserving the natural flavors and nutrients of the fish. Unlike frying, which can add unnecessary fats and calories, baking allows the salmon to cook evenly while keeping it moist and tender. Here’s why baking salmon is a great choice:

• Locks in Moisture – Baking at a controlled temperature ensures that the salmon remains tender and juicy.
• Even Cooking – The oven provides consistent heat, cooking the salmon thoroughly without burning the exterior.
• Minimal Effort – Baking is a hands-off cooking method, allowing you to prepare side dishes or clean up while the salmon cooks.
• Enhances Natural Flavor – The gentle heat allows the herbs, garlic, and lemon to infuse the salmon, creating a flavorful dish without overpowering the delicate taste of the fish.

Pairing Suggestions for Baked Salmon with Herbed Rice

This dish pairs well with a variety of sides and beverages, making it a versatile option for any occasion. Here are some ideas to elevate your meal:

• Vegetable Side Dishes – Roasted asparagus, steamed broccoli, or a fresh green salad complement the flavors of the salmon and rice.
• Sauces and Condiments – A drizzle of tzatziki sauce, lemon butter sauce, or a simple garlic yogurt dressing can add an extra layer of flavor.
• Beverage Pairings – A crisp white wine like Sauvignon Blanc or a refreshing cucumber-infused water makes a great drink choice to balance the meal.

Meal Prepping and Storage Tips

If you’re looking for a meal that’s easy to store and reheat, this baked salmon with herbed rice is a perfect choice. Here are some tips to keep your leftovers fresh:

• Storage: Store any leftover salmon and rice in an airtight container in the refrigerator for up to three days.
• Reheating: To maintain the texture and moisture of the salmon, reheat it in the oven at 300°F (150°C) for about 10 minutes. Avoid using a microwave, as it can dry out the fish.
• Freezing: While salmon can be frozen, it’s best to consume it fresh for optimal flavor and texture. If you must freeze it, store it in a freezer-safe container for up to one month.

Customization and Variations

One of the best aspects of this dish is its adaptability. Here are some ways to customize the recipe based on dietary preferences and available ingredients:

• Make it Low-Carb: Swap the rice for cauliflower rice to reduce the carbohydrate content while maintaining a similar texture and flavor.
• Use Different Herbs: Try basil, thyme, or rosemary for a unique twist on the herbed rice.
• Add More Vegetables: Mix in sautéed spinach, bell peppers, or mushrooms for added nutrients and flavor.
• Try a Different Protein: If you don’t have salmon on hand, you can substitute it with trout, cod, or even chicken breast.

Why This Dish is Perfect for Special Occasions

Whether you’re preparing a weeknight meal or hosting a dinner party, this dish is sure to impress. The vibrant colors, aromatic herbs, and rich flavors make it a visually appealing and delicious meal. Since it is easy to prepare in large batches, you can serve multiple guests without spending too much time in the kitchen.

Sustainability Considerations When Choosing Salmon

If you want to make an environmentally friendly choice, consider purchasing sustainably sourced salmon. Wild-caught salmon is often a better option compared to farm-raised salmon because it contains fewer contaminants and is generally higher in omega-3s. When shopping for salmon, look for labels such as:

• MSC Certified (Marine Stewardship Council) – Ensures that the salmon is sourced from a sustainable fishery.
• ASC Certified (Aquaculture Stewardship Council) – Indicates responsible aquaculture practices.
• Wild-Caught vs. Farm-Raised: Wild-caught salmon is generally considered healthier, but high-quality farm-raised salmon from reputable sources can also be a good choice.

Conclusion

Baked salmon with herbed rice is more than just a meal—it’s a wholesome, nutritious, and flavorful dish that is easy to prepare and perfect for any occasion. With its rich omega-3 content, high-quality protein, and antioxidant-packed herbs, this recipe offers a well-balanced combination of health benefits and taste.