Chinese Ginger Garlic Salmon with Brown Rice

HomeClinics & ProgramsELLICSR KitchenChinese Ginger Garlic Salmon with Brown Rice

Skill Level	Easy

Preparation Time	15 minutes	Total Time	55 minutes
Servings	4	Cost Per Serving	$4.32

1 cup	Long Grain Brown Rice
2 cups	Chinese Broccoli (Kai-Lan) or Broccolini
2	Chinese Dates or Regular Dates, pits removed
1/4 cup	Raisins
1/4 cup	Green Onion, finely chopped
1/4 tsp	Sea salt

Fish Marinade

In a bowl, mix fish with the marinade ingredients. Set aside to marinate for 15 to 20 minutes.
In a medium pot over high heat, add 2 ¼ cups water, rice, dates and salt. Bring to a boil, then cover, turn the heat down to low and cook for about 30 minutes.
Add the raisins to the rice and stir through. Place the Chinese broccoli evenly on top of the rice. Add the fish filets of top of the broccoli. Again cover with a lid and cook another 15 minutes until the rice and fish is cooked.
Sprinkle some green onion on the top and serve.

PDF link to nutrition facts table for Chinese ginger garlic salmon with brown rice.

Salmon and other oily fish are an excellent source of omega-3 fatty acids. Omega-3s help prevent heart disease and are beneficial for people with heart disease for several reasons. Omega-3s prevent plaque from building up in the arteries, lower triglyceride levels, and lower the risk of arrhythmias (abnormal heartbeats).
Enjoy at least 2 servings of oily fish each week to get the heart health benefits. One serving is 3.5 ounces of cooked fish (the size of a deck of cards).
Brown rice and other whole grains are rich in plant lignans, compounds that may help prevent breast cancer and heart disease. Brown rice is rich in magnesium, a mineral needed to regulate blood pressure. Whole grains are also a source of vitamin B6. People who don’t get enough vitamin B6 in their diets are at a higher risk of developing heart disease.