Cooking a delicious, healthy, and satisfying meal doesn’t have to be time-consuming or complicated. This Oven-Baked Salmon with Herbed Rice is the perfect example of how a simple one-pan meal can deliver gourmet flavors with minimal effort. With tender, flaky salmon marinated in a light and flavorful herb-garlic sauce, paired with fragrant, fluffy rice infused with fresh herbs and lemon zest, this dish is a fantastic balance of nutrition and taste.
Full Recipe:
Ingredients:
For the rice:
- 3 Tbsp extra virgin olive oil
- 2 cups Basmati rice, rinsed
- ½ cup fresh dill, finely chopped
- ½ cup fresh parsley, finely chopped
- ½ cup fresh cilantro, finely chopped
- 1 medium lemon, zested (about 2 tsp zest), plus ½ lemon juiced
- 1 tsp Kosher salt
- 3 cups hot water
For the salmon:
- 2-2½ lbs salmon fillet, skin on or off
- ⅓ cup extra virgin olive oil
- ¼ cup fresh parsley, finely chopped
- 4 cloves garlic, grated
- 1 Tbsp honey
- 1 tsp Kosher salt
For serving:
- ⅓ cup sliced almonds (preferably toasted)
- Flaky sea salt
- Freshly ground black pepper
- Lemon wedges
Directions:
- Preheat oven to 400°F (200°C).
- Prepare the rice: In a 9×13 baking dish, drizzle 3 Tbsp olive oil. Add rinsed Basmati rice, chopped dill, parsley, cilantro, lemon zest, lemon juice, and Kosher salt. Pour in 3 cups of hot water and stir well.
- Add the salmon: Pat the salmon fillet dry and place it on top of the rice.
- Make the marinade: In a small bowl, whisk together ⅓ cup olive oil, chopped parsley, grated garlic, honey, and Kosher salt. Pour or brush the mixture over the salmon.
- Bake: Cover the baking dish tightly with aluminum foil and transfer to the oven. Bake for 20-24 minutes, until the rice is tender and the salmon is cooked through.
- Finish and serve: Scatter toasted sliced almonds over the dish. Sprinkle with flaky sea salt and freshly ground black pepper. Serve immediately with lemon wedges.
Prep Time: 10 minutes | Cooking Time: 20 minutes | Total Time: 30 minutes
Kcal: 715 kcal | Servings: 6 servings
Why You’ll Love This Recipe
- One-Pan Simplicity: This recipe is perfect for those busy weeknights when you want something delicious without the hassle of multiple pots and pans. Everything cooks together in one baking dish, which means less cleanup and more time to enjoy your meal.
- Perfectly Balanced Flavors: The combination of fresh dill, parsley, and cilantro brings an aromatic freshness to the rice, while the honey-garlic marinade on the salmon adds just the right amount of sweetness and depth. The addition of lemon zest and almonds enhances the dish with bright and crunchy elements.
- Nutritious and Wholesome: This dish is packed with lean protein from salmon, complex carbohydrates from basmati rice, and a variety of antioxidants and vitamins from the fresh herbs and lemon. Plus, salmon is an excellent source of omega-3 fatty acids, which support heart health, brain function, and inflammation reduction.
- Customizable for Dietary Preferences: Whether you want to swap out ingredients for dietary needs or preferences, this dish can be easily adapted. You can use brown rice, quinoa, or even cauliflower rice for a low-carb version. If you’re not a fan of salmon, trout, cod, or chicken can be excellent substitutes.
Health Benefits of Salmon and Herbs
The Power of Omega-3s
Salmon is widely recognized as one of the healthiest sources of protein. It is particularly high in omega-3 fatty acids, which are essential for overall well-being. These healthy fats are known to:
- Support heart health by reducing bad cholesterol levels and improving circulation.
- Enhance brain function, memory, and cognitive abilities.
- Reduce inflammation, which can help with conditions such as arthritis and joint pain.
- Promote healthy skin and hair, giving a natural glow and improving hydration.
Herbs: More Than Just Flavor
This recipe features fresh dill, parsley, and cilantro, which are not just great for taste but also pack a powerful nutritional punch.
- Dill is rich in antioxidants and aids digestion.
- Parsley is high in vitamin C, vitamin K, and folate, supporting immune function and bone health.
- Cilantro helps detoxify heavy metals from the body and supports healthy digestion.
By incorporating these herbs into your diet, you are not only enhancing flavor but also boosting your overall health.
Tips for Perfecting This Dish
- Use Hot Water for the Rice: One of the most crucial steps in this recipe is ensuring the rice cooks evenly. Using hot water or broth when mixing the rice helps speed up the cooking process and prevents undercooked grains.
- Cover Tightly with Foil: To properly steam the rice and keep the salmon moist, it’s essential to cover the baking dish tightly with aluminum foil. This prevents moisture loss and ensures everything cooks through evenly.
- Choose the Right Cut of Salmon:
- A thicker fillet will stay moist and tender as it bakes, while thinner cuts might cook too quickly.
- Keeping the skin on helps lock in moisture.
- If using frozen salmon, be sure to thaw it completely before cooking for even results.
- Don’t Skip the Lemon and Almonds: These two ingredients may seem small, but they elevate the dish’s overall taste and texture. The lemon adds a bright acidity that balances the richness of the salmon, while the toasted almonds provide a delightful crunch.
- Meal Prep and Storage:
- Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.
- To reheat, cover with foil and warm in the oven at 300°F until heated through to maintain texture.
- Freezing is possible, but the texture of the rice may change slightly upon reheating.
Recipe Variations and Customization
1. Low-Carb & Keto Version
If you’re following a low-carb or keto diet, swap out the basmati rice for cauliflower rice. Since cauliflower rice cooks faster than regular rice, consider pre-roasting the salmon separately and combining it at the end.
2. Different Protein Options
Not a fan of salmon? Try these substitutions:
- Cod or Halibut: Mild-flavored and flaky.
- Trout: Similar in texture but with a slightly different taste profile.
- Chicken Breasts or Thighs: Adjust the baking time to ensure the chicken is fully cooked.
3. Spice It Up
For a bolder flavor, add a teaspoon of smoked paprika, cumin, or chili flakes to the rice. You can also drizzle a little sriracha or harissa sauce over the salmon before baking for a spicy kick.
4. Extra Veggies
Enhance the dish by adding roasted cherry tomatoes, zucchini, or asparagus around the salmon before baking. This makes it an even more complete one-pan meal with added nutrition.
Conclusion
This Oven-Baked Salmon with Herbed Rice is a game-changer for anyone looking for a quick, healthy, and incredibly flavorful meal. Its one-pan convenience, high nutritional value, and versatile customization options make it a perfect recipe for busy weeknights or special gatherings.
With the aromatic infusion of fresh herbs, the succulent texture of baked salmon, and the delightful crunch of almonds, this dish is bound to become a favorite. Whether you’re meal prepping, cooking for your family, or hosting a dinner, this effortless yet elegant recipe ensures you can enjoy gourmet flavors with minimal effort.
So next time you’re wondering what to make for dinner, give this easy salmon and herbed rice recipe a try! Not only will it save you time, but it will also nourish your body and satisfy your taste buds in the best way possible.
Would you like more meal ideas like this? Let us know in the comments below! Happy cooking! 😊
