Oven-Roasted Salmon with Orange-Avocado Sauce
Prep: 15 minutes
Roast: 13 minutes • Serves: 4
1-1/2 teaspoons olive oil
1/2 teaspoon salt
1/4 teaspoon black pepper
1 large avocado, peeled, pitted and chopped
1/4 cup fresh orange juice
1 tablespoon chopped fresh cilantro
1/4 teaspoon garlic powder
2 packages (8.8 ounces each) ready to serve brown rice
1 tablespoon orange zest
2 teaspoons black sesame seeds plus additional for garnish (optional)
1. Preheat oven to 375°; line rimmed baking pan with parchment paper. Place salmon on prepared pan and brush with oil; sprinkle with 1/4 teaspoon salt and 1/8 teaspoon pepper. Roast salmon 13 minutes or until internal temperature reaches 145°.
2. In medium bowl, with back of fork, mash avocado until almost smooth; stir in orange juice, cilantro, garlic powder, and remaining 1/4 teaspoon salt and 1/8 teaspoon pepper. Makes about 1 cup.
3. Prepare rice as label directs; stir in zest and sesame seeds. Makes about 3 cups.
4. Serve salmon over rice topped with Orange-Avocado Sauce sprinkled with sesame seeds, if desired.
Approximate nutritional values per serving (1 salmon fillet, 3/4 cup rice, 1/4 cup Orange-Avocado Sauce):
569 Calories, 24g Fat (3g Saturated), 90mg Cholesterol, 481mg Sodium,
50g Carbohydrates, 9g Fiber, 3g Sugars, 0g Added Sugars, 39g Protein
Dietitian’s Dish Tip(s):
> The fiber in brown rice, omega-3 fatty acids in salmon, potassium in oranges and monounsaturated fats in avocado are heart-healthy nutrients.
