Healthy meals for clerkship – Part 2

Have no experience cooking? Want to learn to cook something that is healthy and tasty in a jiffy? This recipe has you covered!

This meal is something that can be prepared the evening before the work-week and stored for a quick and healthy lunch!

Baked Salmon with Veggies and Rice

Ingredients:

  1. Baking tray, aluminum foil and parchment paper.
  2. Veggies (I chose Green Beans and Brussel Sprouts).
  3. Olive oil.
  4. Lemons.
  5. Salt and Black Pepper.
  6. Salmon Filet.
  7. Brown rice

Directions:

Pre-heat oven to 250 degrees Celsius.

  1. Wash veggies. Cut the Brussel Sprouts into fourths.
  2. Cut Salmon Filet into 4-5 pieces and brush with olive oil.
  3. Line baking tray with aluminum foil and parchment paper for easy clean-up.
  4. Place green beans and cut Brussel Sprouts on the baking tray.
  5. Place salmon on the side of the veggies.
  6. Cut some lemon slices and place these on each of the salmon filets.
  7. Season with lemon juice, salt and black pepper.
  8. Cook for 25 minutes (cooking time will vary based on how thinly the salmon is sliced).
  9. Remove and check to see if the salmon is done (does it flake easily with a fork?). If not done, then return to the oven and reassess later.
  10. If done, then remove the salmon for plating.
  11. Place the veggies back in until they are cooked (the Brussel Sprouts are quite good when they are a bit charred).

Rice:

  1. I used a rice cooker to prepare the rice.
  2. Take 1 cup of brown rice and place into the rice cooker.
  3. Wash the rice 2X.
  4. Then place approximately 1.5 cups of water (1.5 times the volume of rice used).
  5. Turn on rice cooker and wait until ready.

Putting it all together:

  1. Plate and Eat!
  2. The leftovers are perfect microwavable lunches for the next week!

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