Dinner
Pan Seared Fish with Veggie Rice and Green Beans
| Total time:
| Prep:
| Cook:
| Servings:
|
| 30 min |
10 min |
20 min |
4 |
Dietary Restrictions
Gluten-freeEgg-freePeanut-freeTree-nut-freeShellfish-freeSoy-FreePork-FreeRed meat-freeSesame-Free
Ingredients
-
2
Cup
green beans
-
1
Teaspoon
avocado oil
-
1/4
Cup
onion
-
1/4
Cup
carrot
-
2 1/4
Cup
water
-
1/4
Cup
frozen peas
-
1
Cup
long grain white rice
-
1/4
Teaspoon
salt
-
1
Teaspoon
avocado oil
-
12
Ounce
salmon filet
-
1/4
Teaspoon
salt
-
1/4
Teaspoon
pepper
-
1/2
Tablespoon
butter
-
2
Tablespoon
rosemary
-
1
Teaspoon
avocado oil
Directions
-
Start by cooking the vegetable rice: rinse the rice thoroughly under running water for 5 minutes or until the water runs clear. Drain the water from the rice and set aside.
-
Add some oil to a pot along with the onion and carrots. Saute for 5 minutes and add the water, peas, rinsed rice, and a pinch of salt. Cover the pot and cook at low heat for 15 minutes. Remove from heat and let sit covered for 5 minutes. Once done fluff with a fork.
-
While the vegetable rice cooks prepare the salmon filets. Season the salmon filets with salt and pepper. Add some oil to a pan and pan sear the salmon 4 minutes per side.
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Nutrition Facts per Serving
| Nutrient |
Amount |
| Calories
| 411 kcal |
| Fat
| 16 g |
| Carbohydrates
| 43 g |
| Protein
| 22 g |
| Fiber
| 3 g |
| Sugar
| 3 g |
| Sodium
| 356 mg |
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