Heart-Healthy Salmon Doria

Elevate your weeknight dinner with this Heart-Healthy Salmon Doria, a nourishing twist on the classic Japanese comfort dish. Featuring nutty brown rice, succulent salmon fillets, and a creamy, low-fat white sauce made with whole wheat flour and reduced-fat milk, this wholesome casserole balances rich flavors with nutritious ingredients. Sautéed garlic, onion, and fresh spinach add a boost of flavor and vitamins, while a sprinkle of Parmesan cheese delivers a satisfying, golden crust. With its delicious layers and zesty notes of lemon, this baked dish is perfect for anyone seeking a heart-friendly meal packed with omega-3s and whole grains. Ready in just 60 minutes and garnished with fresh parsley, it’s the ultimate casserole for cozy dinners or meal prepping.

Nutriscore Rating: 73/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 cup Brown rice
• 2 cups Water
• 2 pieces Salmon fillet
• 2 tablespoons Olive oil
• 1.5 cups Reduced-fat milk
• 2 tablespoons Whole wheat flour
• 2 Garlic clove
• 1 Onion
• 2 cups Fresh spinach
• 0.25 cup Parmesan cheese
• 1 Lemon
• 0.5 teaspoon Freshly ground black pepper
• 0.5 teaspoon Salt
• 2 tablespoons Fresh parsley

Directions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

Cook the brown rice: In a medium saucepan, combine the brown rice and 2 cups of water. Bring to a boil over high heat, then reduce the heat to low. Cover and let it simmer for about 30 minutes or until the rice is tender and water is absorbed. Set aside.

Step 3

While the rice is cooking, prepare the salmon: Season the salmon fillets with salt, freshly ground black pepper, and a squeeze of lemon juice. Heat 1 tablespoon of olive oil in a non-stick pan over medium-high heat. Cook the salmon fillets for about 3-4 minutes on each side, until they are golden brown and cooked through. Remove from the pan and set aside.

Step 4

In the same pan, add 1 tablespoon of olive oil. Add chopped garlic and onion and sauté until the onion becomes translucent. Stir in the spinach and cook until wilted. Remove from heat and set aside.

Step 5

Prepare the white sauce: In a small saucepan, whisk together whole wheat flour and reduced-fat milk until smooth. Place over medium heat and cook while stirring continuously until the mixture thickens. Season with salt and pepper. Remove from heat and set aside.

Step 6

In a large mixing bowl, combine the cooked brown rice, sautéed vegetables, and half of the prepared white sauce. Mix well to combine.

Step 7

Spread the rice mixture evenly into a greased baking dish. Flake the salmon into large chunks and gently place on top of the rice mixture. Pour the remaining white sauce evenly on top.

Step 8

Sprinkle grated Parmesan cheese over the entire dish.

Step 9

Bake in the preheated oven for about 20-25 minutes, or until the cheese is melted and slightly golden.

Step 10

Remove from the oven and let it cool slightly. Garnish with chopped fresh parsley before serving.

Nutrition Facts

Serving size	1613.8 grams (1613.8g)

Amount per serving	% Daily Value*
Calories	1634

Total Fat 94.30g	121%
Saturated Fat 25.00g	125%
Polyunsaturated Fat 17.00g
Cholesterol 238mg	79%
Sodium 2358mg	103%
Total Carbohydrate 96.00g	35%
Dietary Fiber 10.60g	38%
Total Sugars 24.80g
Protein 100.20g	200%

Vitamin D 1641IU	8203%
Calcium 887mg	68%
Iron 6mg	33%
Potassium 2286mg	49%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 52.0%

Protein: 24.5%

Carbs: 23.5%