Healthy Lunch for One: Grilled Salmon, Baby Spinach, and Brown Rice

Whose New Year’s resolution included being healthier, including eating more nutritious meals and losing weight? Yeah, I added it back to my list from 2011 and over to 2012. No shame! Sometimes things get in the way and sometimes motivation leaves us when other things come up. One way I plan on losing weight and getting healthier in general is to eat better. Less fast food, less sugar, less salt, less fat, less carbs, more fiber, more protein, you know the drill. So yesterday I resisted hubby’s urge for Taco Bell and instead chose a healthier option. I decided to buy a salmon filet and some brown rice to go with my organic baby spinach for a healthy, delicious, and filling meal.

Grilled Salmon, Baby Spinach, and Brown Rice

  • Prep time: 5 minutes
  • Cooking time: 16 minutes
  • Serving size: For 1
  • Nutritional information: 356 calories, 15 grams of fat, 71 milligrams of cholesterol, 172.5 milligrams of sodium, 24.5 grams of carbs, 6.5 of fiber, 29 grams of protein, 0 grams of sugar

What You’ll Need

  • 1 salmon fillet
  • 2 cups of baby spinach (organic is a plus)
  • 1 cup of brown rice
  • Seasonings of your choice (I chose Mrs. Dash & lemon pepper)
  • Lemon juice (or a fresh lemon to squeeze)
  • 2 cups of water
  • 2 caps of oil of your choice (I went with vegetable oil)
  • A medium sized pan
  • Optional: Rice cooker

Brown Rice

Since brown rice takes longer to cook than white rice, I made that first. I added my 1 cup of brown rice and 2 cups of water to my rice cooker, and set it to cook. It will more than likely cook until you’re done with the salmon and baby spinach, but can sometimes take longer than that.


I poured a few drops of lemon juice on each side of my thawed salmon fillet, and added lemon pepper and Mrs. Dash to both sides. I then poured 2 caps of vegetable oil to my medium size pan on a medium flame. I poured a little more lemon juice in the pan. Once the pan was warm, I placed my salmon skin side down into the pan. I allowed each side to cook for 8 minutes each.

Baby Spinach

While I cooked my salmon in the pan, I washed my organic baby spinach and surrounded the salmon with it so they could cook at the same time. I put 1 cup around the salmon while one side cooked. When I was ready to flip the salmon, the spinach would be ready, so I took it out and added another cup to the pan for the next side of my salmon. So I let my spinach cook for 8 minutes per cup.

Once the salmon and baby spinach were ready, my rice was just about done cooking in the rice cooker, although it may take a few more minutes to completely absorb the water for fluffy rice. Once your rice is done, add it to your plate along with the spinach and salmon. Lunch is served! Enjoy with a low or no calorie beverage.

Photo taken by me using my Olympus VG-110 camera.

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