Grilled Salmon with French Beans and Rice
If you’re looking for a nutritious, satisfying meal that supports your weight loss goals, this Grilled Salmon with French Beans and Rice recipe is a winner. It’s light, packed with protein, and full of flavors. Plus, it’s easy to make!
Recipe Overview:
- Preparation Time: 10 minutes
- Cooking Time: 20 minutes
- Total Time: 30 minutes
- Servings: 2
- Calories per Serving: Approximately 400-450 kcal
Ingredients:
For the Grilled Salmon:
- 2 salmon fillets (approx. 6 oz each)
- 1 tbsp olive oil
- Juice of 1 lemon
- 1 tsp garlic powder
- 1 tsp paprika
- Salt and pepper to taste
For the French Beans:
- 2 cups French beans (about 8 oz), trimmed
- 1 tbsp olive oil
- 1 garlic clove, minced
- Salt and pepper to taste
- A squeeze of lemon juice (optional)
For the Rice:
- 1/2 cup basmati rice (uncooked)
- 1 cup water or vegetable broth
- A pinch of salt
Instructions:
1. Cook the Rice:
- In a medium-sized pot, bring 1 cup of water (or broth) to a boil.
- Add the basmati rice and a pinch of salt. Stir, then reduce the heat to low.
- Cover the pot and simmer for about 15 minutes, or until the water is absorbed and the rice is tender. Fluff with a fork once done.
2. Prepare the Salmon:
- Preheat your grill or a grill pan to medium-high heat.
- In a small bowl, mix the olive oil, lemon juice, garlic powder, paprika, salt, and pepper.
- Brush the salmon fillets with the marinade mixture on both sides.
- Place the fillets on the grill and cook for about 4-5 minutes per side, depending on thickness, until the salmon is cooked through and flakes easily with a fork.
3. Sauté the French Beans:
- While the salmon cooks, heat 1 tbsp of olive oil in a large skillet over medium heat.
- Add the minced garlic and cook for about 30 seconds until fragrant.
- Add the French beans and sauté for about 5-7 minutes until they’re tender but still crisp.
- Season with salt, pepper, and a squeeze of lemon juice if desired.
4. Assemble the Dish:
- Once everything is ready, divide the rice between two plates, place the grilled salmon fillets on top, and arrange the sautéed French beans alongside.
- Garnish with fresh herbs or extra lemon wedges, if desired.
Nutrition Info (per serving):
- Calories: 400-450 kcal
- Protein: 35g
- Carbs: 35g
- Fat: 15g
- Fiber: 5g
Why This Recipe is Great for Weight Loss:
This meal is full of high-quality protein from the salmon, which helps keep you feeling full and satisfied, preventing overeating. The French beans add fiber, which is great for digestion and also helps keep hunger at bay. Basmati rice provides a steady release of energy with its complex carbs, while the healthy fats from the olive oil promote heart health.
Give this easy and healthy meal a try—it’s the perfect balance of lean protein, fiber, and satisfying carbs! Whether you’re meal prepping for the week or cooking for a quick dinner, it’s a delicious choice to support your fitness goals. Enjoy!