Baked Salmon and Rice
Baked salmon is paired with hearty brown rice and a bright seasoning blend of orange juice, dill, rosemary, basil, dry mustard, and lemon pepper. The fish’s rich flavor complements the fragrant rice, making this a wholesome, comforting dinner for a weeknight meal or a relaxed family gathering.
- Prep10 mins
- Cook40 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Baked Salmon and Rice, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 55 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 12 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 91 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 78
- Heart Health
- 35
- Metabolic
- 46
- Digestive
- 41
- Inflammatory
- 63
- Performance
- 59
- General Wellness
- 1
In a saucepan, bring water to a boil. Add rice and stir. Reduce the heat, cover, and simmer for 20 minutes.
- 2
Preheat the oven to 350 degrees F (175 degrees C).
- 3
In a large pan, add just enough water to cover the bottom. Place salmon in the pan, pink side up, and arrange cooked rice around the salmon. Drizzle orange juice over the salmon and rice.
- 4
In a small bowl, combine dill weed, rosemary, basil, mustard, and lemon pepper, then sprinkle the mixture over the salmon and rice. Cover with aluminum foil.
- 5
Bake in the preheated oven for 30 to 40 minutes or until salmon is tender and flaky.
- Calories 369.17 kcal Moderate 18%
- Protein 30.18 g Good Source 60%
- Carbohydrate 48.26 g 18%
- Total Fat 7.03 g Moderate 9%
- Saturated Fat 1.06 g Moderate 5%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 61.72 mg High 21%
- Sodium 101.77 mg Low Source 4%
- Dietary Fiber 5.77 g Good Source 21%
- Total Sugars 7.85 g --
- Added Sugars 6.2 g Moderate 12%
- Calcium 28.44 mg Low Source 2%
- Iron 1.88 mg Moderate 10%
- Potassium 576.89 mg Moderate 12%
- Vitamin A 17.52 mcg Low Source 2%
- Vitamin C 8.05 mg Low Source 9%
- Vitamin D 0.03 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Citrus 🍊
- Fish 🐟
- Mustard
About This Recipe
Baked Salmon and Rice is made with 9 ingredients and serves 4. It takes about 50 mins and is rated easy. Key ingredients include Brown Rice, Dried Basil, Dried Dill, and Dried Rosemary. Each serving provides about 369.17 kcal, and is a good source of protein.
Recipe Questions
- What is Baked Salmon and Rice made of?
- The main ingredients are Brown Rice, Dried Basil, Dried Dill, Dried Rosemary, Dry Mustard. The full list of 9 is above.
- How long does it take to make Baked Salmon and Rice?
- About 50 mins in total: 10 mins to prepare and 40 mins to cook.
- How many calories are in one serving?
- One serving provides about 369.17 kcal. The full nutrition breakdown is above.
- Is Baked Salmon and Rice easy to make?
- This recipe is rated easy, with 9 ingredients and 5 steps.
- Is Baked Salmon and Rice healthy?
- Baked Salmon and Rice has an easyChef Pro health score of 52/100. Per serving, it provides 369.17 calories and 30.18 g of protein, or 60% of the Daily Value. It is a good source of dietary fiber. Worth noting per serving: saturated fat at 1.06 g (5% of the Daily Value) and added sugars at 6.2 g (12% of the Daily Value). It contains Citrus, Fish and Mustard, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
How easyChef Pro scores recipes and products
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The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
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