Baked Salmon with Jasmine Rice and Broccoli
This baked salmon with jasmine rice and broccoli is a balanced, nutrient-dense dinner that comes together with minimal effort. It delivers 28 grams of high-quality protein and heart-healthy omega-3 fatty acids alongside complex carbohydrates and fiber. Ideal for busy weeknights, post-workout recovery, or straightforward meal prepping, this combination hits all the right textural and flavor notes. The salmon is flaky and tender with a savory crust, paired with fragrant, fluffy jasmine rice and vibrant, tender-crisp broccoli florets. By baking the salmon and steaming the broccoli while your pre-cooked rice is warmed, you get a complete, wholesome meal on the table in under twenty minutes without juggling multiple pans.
Nutrition (per serving)
Calories
550
Protein
28 g
Carbs
70 g
Fat
17 g
Ingredients
- 110 g (about 4 oz) salmon fillet
- 180 g (about 1 cup) cooked jasmine rice
- 150 g (about 1.5 cups) broccoli florets
- 5 g (1 tsp) olive oil
- 1.5 g (1/4 tsp) salt
- 1 g (1/8 tsp) black pepper
- 60 ml (1/4 cup) water (for steaming)
Instructions
- Preheat your oven to 200°C (400°F). Line a small baking sheet with parchment paper or lightly grease it to prevent sticking.
- Place the salmon fillet on the prepared baking sheet. Rub evenly with half of the olive oil (2.5 g or half a teaspoon) and season with half of the salt and black pepper.
- Bake the salmon in the preheated oven for 12 to 15 minutes, or until the internal temperature reaches 63°C (145°F) and the flesh flakes easily with a fork.
- While the salmon bakes, place the broccoli florets into a microwave-safe bowl with the water. Cover the bowl with a microwave-safe plate and microwave on high for 2 to 3 minutes until tender-crisp.
- Alternatively, steam the broccoli in a steamer basket over boiling water for 4 minutes until bright green and tender.
- Toss the steamed broccoli with the remaining olive oil (2.5 g) and a pinch of salt.
- If your jasmine rice is cold, reheat it in the microwave with a splash of water for 60 to 90 seconds until steaming hot and fluffy.
- Assemble the meal by placing the warm jasmine rice on one side of a plate, adding the broccoli next to it, and resting the baked salmon fillet alongside. Serve immediately.
Pro tips
- Budget-friendly swap: If fresh salmon is out of your price range, use a frozen salmon fillet (thawed completely before baking) or substitute with a 120g can of drained pink salmon.
- Higher-protein swap: Switch the jasmine rice for quinoa or swap the salmon for an equal portion of skinless chicken breast for an alternative protein profile.
- How to avoid dry salmon: Overcooking is the number one way to ruin salmon. Use a digital meat thermometer to check for doneness at 63°C (145°F), and remove it from the oven immediately.
- Meal prep advice: Cook a large batch of jasmine rice and steam extra broccoli ahead of time. Store them in airtight containers for up to 3 days, then simply bake a fresh salmon fillet when ready to eat.
Storage & reheating
Store leftover salmon, rice, and broccoli together in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave at 50% power for 2 to 3 minutes until heated through to avoid drying out the fish.
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Frequently asked questions
Can I use frozen salmon instead of fresh?
Yes, absolutely. Just ensure the frozen salmon fillet is completely thawed in the refrigerator overnight and patted thoroughly dry with paper towels before oiling and seasoning.
How can I prevent the salmon from sticking to the baking sheet?
Always line your baking sheet with parchment paper or aluminum foil sprayed lightly with cooking spray. This also makes cleanup much faster.
Is this meal suitable for freezing?
While you can freeze cooked rice and broccoli for up to a month, cooked salmon does not freeze and reheat well in terms of texture. It is best enjoyed fresh or kept in the fridge for up to 3 days.
