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Sheet Pan Herb Crusted Salmon + Oven Baked Rice

This Herb Crusted Salmon is made on a sheet pan for little clean up. It's served on a bed of veggie rice, and is a delicious, nutritious meal.

Prep Time
10 mins
Cook Time
10 mins
Total Time
50 mins
Servings: 4
Calories: 502 kcal
Course: Main Course
Cuisine: Mediterranean

Ingredients

For the salmon
  • 1 whole large salmon filet
  • 1/2 tsp salt
  • ground pepper
  • 1 tbsp Dijon mustard
  • 1/2 cup pistachios
  • 3 tbsp Manitoba Harvest hemp seeds
  • zest of half lemon
  • 1/2 tbsp extra virgin olive oil
  • 2 tbsp fresh chopped mint
  • 2 tbsp fresh chopped basil
  • 1/3 cup crumbled Feta cheese
For the rice
  • 2 tbsp extra virgin olive oil
  • 4 garlic cloves, thinly sliced or pressed
  • 1/2 red onion, finely chopped
  • 1 red pepper, finely chopped
  • 1 orange pepper, finely chopped
  • 1 1/4 cups small cauliflower florets
  • 1 1/4 cups chopped zucchini
  • 3/4 cup basmati rice
  • 1 tsp salt
  • 1/2 tsp ground pepper
  • 1 tbsp chicken stock paste
  • 2 cups water
  • Lemon wedge
  • fresh mint leaves and fresh basil leaves for garnish

Instructions

    Cup of Yum
  1. Preheat the oven to 375F.
  2. Prepare the rice: In a nonstick 9x13 baking dish add olive oil, sliced garlic, diced red onion, diced bell peppers, cauliflower, chopped zucchini, rice, salt, pepper, chicken bouillon paste and water. Give everything a good stir to combine.
  3. Bake the rice for 25 minutes.
  4. While the rice is baking, prepare the salmon filet. Season the salmon generously with salt and pepper and then spread the 1 tbsp dijon mustard over the entire filet.
  5. Make the pistachio crust by adding the pistachios, hemp hearts, lemon zest, olive oil, basil and fresh mint to a food processor. Pulse a few times until you have a crumble. Add the crumbled feta cheese and pulse a few times to combine - don’t pulse too much though as you’ll get a paste.
  6. Spread the pistachio mixture evenly over the salmon filet. Press the pistachio mixture gently onto the piece of trout with the back of a fork. Set aside.
  7. Fluff the rice mixture a bit with a fork and then nestle the salmon filet on top of the rice. Bake for 12-15 until the fish is cooked through and rice is tender and cooked through too. Squeeze a lemon wedge over the salmon and garnish with fresh mint and fresh basil leaves.

Notes

  • Feel free to swap out the vegetables in the rice for other favourites. Or, swap zucchini for more cauliflower for example.

Nutrition Information

Calories 502kcal (25%) Carbohydrates 22.8g (8%) Protein 40.4g (81%) Fat 28.9g (44%) Saturated Fat 5.6g (28%) Polyunsaturated Fat 7.7g Monounsaturated Fat 12.8g Cholesterol 81.4mg (27%) Sodium 1210.4mg (50%) Fiber 4g (16%) Sugar 5g (10%)

Nutrition Facts

Serving: 4Serving

Amount Per Serving

Calories 502

% Daily Value*

Calories 502kcal 25%
Carbohydrates 22.8g 8%
Protein 40.4g 81%
Fat 28.9g 44%
Saturated Fat 5.6g 28%
Polyunsaturated Fat 7.7g 45%
Monounsaturated Fat 12.8g 64%
Cholesterol 81.4mg 27%
Sodium 1210.4mg 50%
Fiber 4g 16%
Sugar 5g 10%

* Percent Daily Values are based on a 2,000 calorie diet.