Recipes of My Healthy Chefe

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Chia crusted salmon with spinach rice

Sunday, April 07, 2019
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Total time
20 minutes
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Preparation time
15 hours
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Portions
4

Family dish, easy crunchy and nice

Ingredients
or10 grams of seeds, chia seeds, dried
or500 grams of fish, salmon, pink, raw ( 4portions of 125gr each)
or3 sprays, about 1/3 second (1 NLEA serving) of oil, PAM cooking spray, original (1 g)
or1 tablespoon of oil, olive, salad or cooking (14 g)
or3 cloves of garlic, raw (9 g)
or225 grams of tomato, cherry, raw
or2 cups of basmati rice, cooked ( it’s about 1 cup raw)
or150 grams of spinach, raw (use baby spinach if possible )
or5 leaves of basil, fresh (3 g)
or1/2 unit yields of lemon juice, raw (24 g)
or2 tbsps of soy sauce made from soy and wheat (shoyu), low sodium (28 g) (OR SUBSTITUTE FOR SOY SAUCE)
Preparation
1.
Place chia seeds on a large plate; dip 1 side of salmon fillets in chia seeds.
2.
Lightly coat a large nonstick skillet with cooking spray; heat over medium-high heat. Cook salmon, chia-side down, for 2 minutes. Flip salmon; cook for 2 minutes more, or until cooked to your liking.
3.
Meanwhile, heat oil in a large saucepan over medium heat. Cook garlic and tomatoes, stirring, for 2 minutes or until tomatoes have softened. Add rice, spinach, basil, lemon juice and soy sauce ( or substitute); cook, stirring, for 2 minutes, or until heated through.
4.
Meanwhile, heat oil in a large saucepan over medium heat. Cook garlic and tomatoes, stirring, for 2 minutes or until tomatoes have softened. Add rice, spinach, basil, lemon juice and soy sauce ( or substitute); cook, stirring, for 2 minutes, or until heated through.
5.
Top rice mixture with salmon to serve.
Nutritional information
Per 100 gPer portion (266 g)% DRI
Energy121 kcal320 kcal16 %
Fat4 g10 g16 %
Fatty acids, total saturated1 g2 g8 %
Cholesterol22 mg57 mg19 %
Sodium146 mg389 mg16 %
Carbohydrate9 g25 g8 %
Sugars1 g2 gremove
Fiber1 g3 g11 %
Protein11 g30 gremove