Sheet Pan Herb Crusted Salmon + Oven Baked Rice
This Herb Crusted Salmon is made on a sheet pan for little clean up. It's served on a bed of veggie rice, and is a delicious, nutritious meal.
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Ingredients
For the salmon
- 1 whole large salmon filet
- 1/2 tsp salt
- ground pepper
- 1 tbsp dijon mustard
- 1/2 cup pistachios
- 3 tbsp Manitoba Harvest hemp seeds
- zest of half lemon
- 1/2 tbsp extra virgin olive oil
- 2 tbsp fresh chopped mint
- 2 tbsp fresh chopped basil
- 1/3 cup crumbled feta cheese
For the rice
- 2 tbsp extra virgin olive oil
- 4 garlic cloves, thinly sliced or pressed
- 1/2 red onion, finely chopped
- 1 red pepper, finely chopped
- 1 orange pepper, finely chopped
- 1 1/4 cups small cauliflower florets
- 1 1/4 cups chopped zucchini
- 3/4 cup basmati rice
- 1 tsp salt
- 1/2 tsp ground pepper
- 1 tbsp chicken stock paste
- 2 cups water
- lemon wedge
- fresh mint leaves and fresh basil leaves for garnish
Instructions
- Preheat the oven to 375F.
- Prepare the rice: In a nonstick 9x13 baking dish add olive oil, sliced garlic, diced red onion, diced bell peppers, cauliflower, chopped zucchini, rice, salt, pepper, chicken bouillon paste and water. Give everything a good stir to combine.
- Bake the rice for 25 minutes.
- While the rice is baking, prepare the salmon filet. Season the salmon generously with salt and pepper and then spread the 1 tbsp dijon mustard over the entire filet.
- Make the pistachio crust by adding the pistachios, hemp hearts, lemon zest, olive oil, basil and fresh mint to a food processor. Pulse a few times until you have a crumble. Add the crumbled feta cheese and pulse a few times to combine - don’t pulse too much though as you’ll get a paste.
- Spread the pistachio mixture evenly over the salmon filet. Press the pistachio mixture gently onto the piece of trout with the back of a fork. Set aside.
- Fluff the rice mixture a bit with a fork and then nestle the salmon filet on top of the rice. Bake for 12-15 until the fish is cooked through and rice is tender and cooked through too. Squeeze a lemon wedge over the salmon and garnish with fresh mint and fresh basil leaves.
Video
Notes
- Feel free to swap out the vegetables in the rice for other favourites. Or, swap zucchini for more cauliflower for example.
Nutrition
Calories: 502kcal | Carbohydrates: 22.8g | Protein: 40.4g | Fat: 28.9g | Saturated Fat: 5.6g | Polyunsaturated Fat: 7.7g | Monounsaturated Fat: 12.8g | Cholesterol: 81.4mg | Sodium: 1210.4mg | Fiber: 4g | Sugar: 5g
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