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Salmon, Turmeric Garlic Rice, & Sauteed Vegetables

Why follow a diet if it's boring, bland, and unsustainable? Instead, when you make your meals taste AHHHMAZING and flavorful, you're more likely to cook healthy meals from home. This plate of pan seared salmon with turmeric garlic rice and sauteed vegetables isn't just delicious but it's packed with anti-cancer properties, antioxidants, and with love! #healthyloversunites

A few things to consider when following the plating portion control structure:

-1/4 of your plate should be a carb source

-1/4 of your plate should be a protein source

-1/2 of your plate should be vegetables or a fruit

-Aim for 1-3 servings of fat per meal

The above plate that is pictured is perfect for a man. For my ladies, I would shave off 1/4 of the salmon to nail the plating structure!

How to make this portion control plating recipe:

Step 1: Clean your rice and then cook it for 25 minutes

Step 2: Prep your veggies & season your salmon

Step 3: At the 10 minute mark of the rice cooking, cook your veggies for 5 minutes

Step 4: At the 5 minute mark of the rice cooking, pan sear your salmon

Step 5: Assemble your plate and enjoy ;)


Turmeric Garlic Rice

-1 cup jasmine rice, dry

-2 1/4 cup water

-1/2 teaspoon turmeric powder

-1/2 teaspoon sea salt

-1 garlic clove, minced (or use 1/4 teaspoon garlic powder)

Optional: Parlsey, chopped

Sauteed’ Vegetables

-1 zucchini, sliced

-1 handful of cherry tomatoes, halved

-1 tablespoon butter

-1 handful of kale, destemmed

-1/4 teaspoon sea salt

Optional: Lemon juice

Pan Seared

-Salmon 6 oz atlantic salmon

-1/4 teaspoon sea salt

-1/4 teaspooon black pepper

Optional: Lemon juice


Step 1: Preheat a stock pot on medium low heat. Next, clean your rice until the water runs clear. Then, add a spritz of cooking spray into the pot and add your rice to it along with turmeric, garlic powder, and salt. Toast and toss the rice mixture for 2 minutes before adding water. Then, turn heat down to low, cover the pot with a lid. Set timer for 25 minutes.

Step 2: At the 15 minute mark, preheat a large 10-12 inch skillet on medium heat and add 1 tablespoon of butter. Once melted, turn the heat down to medium low and add a single layer of zucchini slices and cook for 2 minutes. When the 2 minutes is up, flip the zucchini and add the tomatoes and kale and allow it to cook for an extra 2 minutes. After the vegetables have cooked for a total of 4 minutes, push them off to the edge of the skillet and push the skillet off to the side so only one side of the skillet is mostly centered on the stove burner.

Step 3: At the 5 minute mark (the rice should almost be done and the vegetables should be on the edge of the same skillet you’ll cook the salmon in) season the salmon with salt/pepper then spray the skillet with cooking spray. Add the salmon to the skillet and cook on both sides for 2-3 minutes.

Step 4: Assembly: Add parsley to your rice and squeeze fresh lemon juice on the salmon. Serve your meal and follow the plating structure!

P.s. You’ll know the salmon is cooked perfectly when gently pressed with a fork, the fish should easily flake apart. Avoid overcooking, as it can dry out the salmon. For the macros below, use 1/2 cup of cooked rice.

Nutritional Information: Per recipe above

Calories: 611

Protein: 39g

Carbs: 33g Fat: 34g

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