You know those nights when you want something delicious, healthy, and ready in a flash? That’s exactly why I love my salmon broccoli rice cucumber plate! It’s one of those meals that feels fancy but is secretly so simple to throw together. The salmon gets perfectly flaky in the oven, the broccoli stays crisp-tender, and the cool cucumber slices add that refreshing crunch. And can we talk about how gorgeous all those colors look together on the plate? I make this at least twice a week because it’s packed with protein, keeps me full for hours, and – let’s be honest – makes me feel like I’ve got my life together.
Why You’ll Love This Salmon Broccoli Rice Cucumber Plate
Trust me, this isn’t just another boring healthy meal – it’s the kind of dish you’ll actually crave! Here’s why it’s become my go-to:
- Dinner in a dash: From fridge to plate in under 30 minutes – perfect for those “I’m starving NOW” moments
- Nutrition powerhouse: The salmon gives you omega-3s, the broccoli packs fiber, and the whole plate keeps you satisfied for hours
- Flavor party: The buttery salmon, bright lemon, and crisp cucumber play off each other so beautifully
- Meal prep dream: Everything reheats like a charm (except the cucumber – add that fresh)
I can’t count how many times this simple combo has saved my weeknight dinners. The best part? You probably have most ingredients already!
Ingredients for Salmon Broccoli Rice Cucumber Plate
What I love about this salmon broccoli rice cucumber plate is how simple the ingredient list is – no fancy stuff here! You probably have most of these in your kitchen right now, but let me walk you through exactly what you’ll need:
- 1 salmon fillet (150g): I usually go for skin-on because it gets beautifully crispy, but skinless works too if that’s your preference
- 1 cup broccoli florets: Fresh is ideal, but frozen florets are my secret weapon when I’m in a pinch (just pat them dry before cooking)
- ½ cup cooked rice: I’m partial to jasmine rice, but brown rice or even cauliflower rice would be delicious too
- ½ cucumber: Thinly sliced – I use my trusty mandoline for those perfect, restaurant-worthy slices
- 1 tbsp olive oil: Just enough to give everything a lovely sheen without making it greasy
- ½ tsp salt + ¼ tsp black pepper: Simple seasoning that lets the natural flavors shine through
- ½ lemon: That final squeeze of bright, tangy juice is what really brings the whole plate together
See? Nothing complicated – just fresh, wholesome ingredients that come together to make something seriously delicious!
How to Make Salmon Broccoli Rice Cucumber Plate
Alright, let’s get cooking! This salmon broccoli rice cucumber plate comes together so easily – just follow these simple steps and you’ll have dinner ready before you know it. I promise, it’s way easier than it looks!
Step 1: Prep the Salmon
First things first – fire up that oven to 200°C (400°F). While it’s heating, pat your salmon fillet dry with paper towels (this helps get that perfect crispy skin!). Drizzle just a bit of olive oil over the salmon, then sprinkle with salt and pepper. I like to be generous with the seasoning – don’t worry, it won’t be too salty, I promise! Pop it in the oven for 12-15 minutes depending on thickness. You’ll know it’s done when it flakes easily with a fork.
Step 2: Cook the Broccoli
While the salmon’s working its magic, let’s tackle the broccoli. I steam mine for exactly 5 minutes – it keeps that gorgeous bright green color and stays crisp-tender. Test it with a fork – you want just a little resistance when you poke it. If you’re using frozen broccoli, just add an extra minute or two. Easy peasy!
Step 3: Heat the Rice
Now for the rice – if you’re using leftovers like I often do, just microwave it for about 90 seconds with a damp paper towel on top to keep it moist. If you’re cooking fresh, follow your usual method (I’m team rice cooker all the way!). The rice just needs to be warm when we assemble our salmon broccoli rice cucumber plate.
Step 4: Assemble the Plate
This is where the magic happens! Start with the rice as your base, then artfully arrange that gorgeous salmon and broccoli. I like to fan out my cucumber slices in a little half-circle – makes it look restaurant-worthy! Finally, drizzle everything with a bit more olive oil and give it a good squeeze of lemon juice. The aroma alone will have you drooling!
Tips for Perfect Salmon Broccoli Rice Cucumber Plate
After making this salmon broccoli rice cucumber plate more times than I can count, I’ve picked up some tricks that take it from good to “wow!” Here are my can’t-live-without tips:
- Pat that salmon dry! Paper towels are your best friend – removing moisture means crispier skin and better seasoning adhesion
- Ice bath your broccoli after steaming for that vibrant green color (just 30 seconds in cold water makes all the difference)
- Chill your cucumber slices while everything cooks – the contrast between warm salmon and cool cucumber is heavenly
- Let the salmon rest for 2 minutes after baking – it keeps all those delicious juices right where they belong
These little touches make my salmon broccoli rice cucumber plate feel extra special every single time!
Ingredient Substitutions
One of my favorite things about this salmon broccoli rice cucumber plate is how flexible it is! Don’t have something? No worries – here are my go-to swaps:
- Rice alternatives: Quinoa, couscous, or even mashed cauliflower work beautifully
- Broccoli substitutes: Try asparagus or green beans when broccoli’s out of season
- Cucumber variations: Thinly sliced zucchini or radishes add that same refreshing crunch
- Salmon options: Trout or arctic char make excellent stand-ins when salmon’s not available
The beauty is in the combination – as long as you’ve got that protein + veg + grain + fresh element, you’re golden!
Serving Suggestions for Salmon Broccoli Rice Cucumber Plate
Oh, let me tell you how I love to jazz up my salmon broccoli rice cucumber plate! A drizzle of soy sauce or teriyaki glaze adds instant umami, while fresh dill or parsley gives it that fancy finish. Sometimes I’ll even sprinkle everything with sesame seeds for extra crunch – total game changer!
Storage and Reheating
Here’s my golden rule for leftovers – store the salmon broccoli rice cucumber plate components separately in airtight containers (except the cucumber – always slice that fresh!). They’ll keep beautifully in the fridge for up to 2 days. When reheating, I zap the rice and salmon for just 30 seconds – you want them warm, not dried out. The broccoli? Honestly, I love it cold straight from the fridge with a little extra lemon!
Nutritional Information
Now let’s talk numbers – because who doesn’t love knowing exactly what’s fueling their body? Keep in mind these are estimates (your exact counts will vary based on ingredients and portion sizes), but here’s the breakdown for my salmon broccoli rice cucumber plate:
- Calories: Around 450 – filling without being heavy!
- Protein: A whopping 35g from that beautiful salmon – that’s what keeps me full for hours
- Healthy fats: About 18g (mostly from the salmon and olive oil – the good kind!)
- Carbs: 35g total, with 5g of fiber from the broccoli and rice combo
- Sugar: Just 4g (mostly natural sugars from the veggies)
What I love is how balanced these numbers are – you’re getting serious nutrition without any of the guilt. It’s the kind of meal that makes you feel energized, not sluggish. And honestly? When something tastes this good, you almost forget how good it is for you too!
FAQ About Salmon Broccoli Rice Cucumber Plate
I get asked about this salmon broccoli rice cucumber plate ALL the time – so let me answer the most common questions that pop up in my kitchen!
Can I use frozen salmon?
Absolutely! Frozen salmon works great – just make sure to thaw it completely in the fridge overnight first. Pat it extra dry before seasoning (frozen fish tends to hold more moisture). Pro tip: I buy frozen fillets in bulk and thaw as needed – total weeknight dinner lifesaver!
How do I prevent overcooking the salmon?
Oh honey, I’ve ruined enough salmon to know this one by heart! The magic number is 145°F internal temperature – use an instant-read thermometer to check. The salmon will keep cooking a bit after you take it out, so pull it at 140°F if you’re nervous. It should flake easily but still look slightly translucent in the center. For more information on safe internal temperatures for fish, check out the FDA guidelines.
Can I meal prep this dish?
You bet! I meal prep this salmon broccoli rice cucumber plate every Sunday. Here’s my system: cook the salmon and broccoli, then store separately from the rice. Keep cucumber whole until serving day. Everything stays fresh for 2-3 days – just assemble with fresh cucumber slices when you’re ready to eat. The lemon squeeze at the end makes it taste like it was just made! If you are looking for more dinner ideas for meal prepping, check out our collection.
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Perfect 30-Minute Salmon Broccoli Rice Cucumber Plate Recipe
- Total Time: 25 mins
- Yield: 1 serving 1x
- Diet: Low Calorie
Description
A simple and healthy meal featuring salmon, broccoli, rice, and cucumber for a balanced plate.
Ingredients
- 1 salmon fillet (150g)
- 1 cup broccoli florets
- 1/2 cup cooked rice
- 1/2 cucumber, sliced
- 1 tbsp olive oil
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1/2 lemon, for garnish
Instructions
- Preheat oven to 200°C (400°F).
- Season salmon with salt and pepper, then bake for 12-15 minutes.
- Steam broccoli for 5 minutes until tender.
- Heat rice according to package instructions.
- Arrange salmon, broccoli, rice, and cucumber slices on a plate.
- Drizzle olive oil and squeeze lemon juice before serving.
Notes
- Use fresh salmon for best results.
- Adjust cooking time based on salmon thickness.
- Replace rice with quinoa for a lower-carb option.
- Prep Time: 10 mins
- Cook Time: 15 mins
- Category: Main Course
- Method: Baking, Steaming
- Cuisine: International
Nutrition
- Serving Size: 1 plate
- Calories: 450
- Sugar: 4g
- Sodium: 600mg
- Fat: 18g
- Saturated Fat: 3g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 35g
- Fiber: 5g
- Protein: 35g
- Cholesterol: 70mg
Keywords: salmon broccoli rice cucumber plate healthy meal