Planked Salmon with Coconut Rice

Gluten Free
Dairy Free
Low Fod Map
Health score
16%
Planked Salmon with Coconut Rice
300 min.
4
371kcal

Suggestions


Craving a dish that's both healthy and bursting with flavor? Look no further than this Planked Salmon with Coconut Rice! This recipe is a delightful culinary journey that caters to various dietary needs, being gluten-free, dairy-free, and low FODMAP. Imagine tender, flaky salmon infused with a sweet and savory marinade, perfectly complemented by the creamy, aromatic coconut rice.


What makes this recipe truly special is the planking method. Soaking the plank infuses the salmon with a subtle, smoky flavor that elevates the dish to restaurant-quality. The combination of maple syrup, Dijon mustard, soy sauce, and lime juice creates a vibrant marinade that perfectly balances sweetness, tanginess, and umami. The coconut rice, cooked in chicken broth and coconut milk, adds a touch of tropical indulgence that will transport your taste buds to paradise.


Ready in just 300 minutes (mostly soaking time!), this recipe is perfect for a satisfying lunch or an elegant dinner. With only 371 calories per serving, you can indulge guilt-free. Whether you're a seasoned cook or a beginner, this recipe is easy to follow and guaranteed to impress. Get ready to experience a symphony of flavors and textures that will leave you wanting more!

Ingredients

  • cup chicken broth 
  • teaspoon dijon mustard 
  • cup jasmine rice 
  •  juice of lime 
  • cup coconut milk light canned
  • 0.3 cup maple syrup 
  • 0.5 pound salmon filet 
  • servings salt to taste
  • teaspoons soya sauce 

Equipment

  • bowl
  • baking sheet
  • sauce pan
  • oven

Directions

  1. Soak the plank in water for 4 hours. Put it on a baking sheet.
  2. Preheat oven to 500°F.
  3. In a bowl, combine the syrup, mustard, soy sauce, and lime juice.
  4. Add the fish; let it marinate for 10 minutes.
  5. In a saucepan, bring the broth and coco­nut milk to a boil.
  6. Stir in the rice. Reduce heat, cover, and simmer until the liquid is absorbed, 20 minutes.
  7. Lay the fish on the plank, skin side down.
  8. Sprinkle it with salt; drizzle it with marinade.
  9. Bake until the thickest part is still springy, 12 to 15 minutes.

Nutrition Facts

Calories371kcal
Protein17.06%
Fat18.55%
Carbs64.39%

Properties

Glycemic Index
36.17
Glycemic Load
28.88
Inflammation Score
-2
Nutrition Score
14.359999927814%

Flavonoids

Eriodictyol
0.16mg
Hesperetin
0.67mg
Naringenin
0.03mg
Quercetin
0.04mg

Nutrients percent of daily need

Calories:371.4kcal
18.57%
Fat:7.4g
11.39%
Saturated Fat:3.98g
24.88%
Carbohydrates:57.85g
19.28%
Net Carbohydrates:57.14g
20.78%
Sugar:16.58g
18.42%
Cholesterol:32.36mg
10.79%
Sodium:664.57mg
28.89%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.32g
30.65%
Manganese:1.18mg
58.92%
Selenium:28.37µg
40.53%
Vitamin B2:0.62mg
36.47%
Vitamin B12:1.81µg
30.25%
Vitamin B6:0.55mg
27.47%
Vitamin B3:5.48mg
27.42%
Phosphorus:175.24mg
17.52%
Vitamin B5:1.44mg
14.42%
Vitamin B1:0.2mg
13.1%
Copper:0.26mg
12.97%
Potassium:419.01mg
11.97%
Magnesium:36.63mg
9.16%
Zinc:1.12mg
7.49%
Iron:0.99mg
5.52%
Calcium:53.91mg
5.39%
Folate:19.25µg
4.81%
Fiber:0.71g
2.84%
Vitamin C:2.26mg
2.73%
Source:Epicurious