Baked Salmon with Tropical Rice Recipe

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Baked Salmon with Tropical Rice
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  1. Preheat oven to 450 degrees F (230 degrees C). Lightly grease a shallow 9x13 baking dish.
  2. Combine the coriander seed, brown sugar, and lemon-pepper seasoning in a small bowl, and blend well.
  3. Place the salmon fillet skin side down in the prepared baking dish. Brush top and sides of fillet with the butter. Sprinkle the fish evenly with the coriander spice mixture, gently pressing it into the fish.
  4. Stir the mango, cilantro, and lemon peel into the rice. Spoon the rice mixture around the fish in the baking dish.
  5. Bake in preheated oven until fish flakes easily when tested with a fork, 4 to 6 minutes per 1/2 inch thickness. Cut the fish into 4 pieces. Divide rice between 4 serving plates and place the fish on top.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 579.71 Kcal (2427 kJ)
Calories from fat 79.64 Kcal
% Daily Value*
Total Fat 8.85g 14%
Cholesterol 60.38mg 20%
Sodium 102.47mg 4%
Potassium 673.58mg 14%
Total Carbs 91.09g 30%
Sugars 11.78g 47%
Dietary Fiber 3.76g 15%
Protein 32.08g 64%
Vitamin C 31.4mg 52%
Iron 4.3mg 24%
Calcium 45.2mg 5%
Amount Per 100 g
Calories 191.5 Kcal (802 kJ)
Calories from fat 26.31 Kcal
% Daily Value*
Total Fat 2.92g 14%
Cholesterol 19.94mg 20%
Sodium 33.85mg 4%
Potassium 222.51mg 14%
Total Carbs 30.09g 30%
Sugars 3.89g 47%
Dietary Fiber 1.24g 15%
Protein 10.6g 64%
Vitamin C 10.4mg 52%
Iron 1.4mg 24%
Calcium 14.9mg 5%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.


  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 11.6
  • 15

Good Points

  • low fat,
  • saturated fat free,
  • very low sodium,
  • low cholesterol

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