Grilled Salmon with Steamed Vegetables and Brown Rice

This balanced and healing dish is designed to nourish both your brain and body, especially during periods of low energy or emotional imbalance.
Grilled salmon, rich in omega-3 fatty acids, supports cognitive function and helps reduce inflammation — both key in managing symptoms of depression. Paired with fiber-rich steamed vegetables and wholesome brown rice, the meal provides steady energy, digestive support, and essential vitamins and minerals that promote mental well-being.

The natural umami of perfectly grilled salmon, combined with the soft crunch of seasonal vegetables and the nutty texture of brown rice, creates a satisfying and comforting eating experience. It’s simple to prepare yet deeply restorative, making it ideal for days when cooking feels like a challenge but self-care is necessary.

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🕒 Total Time: 35 minutes
🍽️ Servings: 2
🔥 Calories per serving: ~520 kcal

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🛒 Ingredients

For the Grilled Salmon:

• 2 salmon fillets (about 150g/5 oz each)
• 1 tablespoon olive oil
• Juice of 1/2 lemon
• 1/2 teaspoon garlic powder
• Salt and pepper, to taste
• Fresh dill or parsley (optional, for garnish)

For the Steamed Vegetables:

• 1 cup broccoli florets
• 1 cup sliced carrots
• 1/2 cup zucchini or bell peppers (optional)
• Pinch of salt

For the Brown Rice:

• 1/2 cup uncooked brown rice
• 1 1/4 cups water
• Pinch of salt

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🍳 Instructions

Cook the Brown Rice:

1. Rinse brown rice under cold water.
2. In a small pot, combine rice, water, and salt.
3. Bring to a boil, then reduce heat to low, cover, and simmer for 30–35 minutes until tender and water is absorbed.
4. Fluff with a fork and set aside.

Steam the Vegetables:

1. Prepare a steamer or a pot with a steaming basket.
2. Steam broccoli, carrots, and zucchini for 5–7 minutes until tender but still slightly crisp.
3. Sprinkle lightly with salt and set aside.

Grill the Salmon:

1. Preheat a grill pan or non-stick skillet over medium heat.
2. Rub salmon with olive oil, lemon juice, garlic powder, salt, and pepper.
3. Grill skin-side down for 4–5 minutes, then flip and cook another 3–4 minutes until cooked through and flaky.
4. Garnish with fresh dill or parsley if desired.

Assemble the Plate:

1. Divide brown rice evenly onto two plates.
2. Add steamed vegetables to each plate.
3. Place grilled salmon fillets on top or alongside.
4. Serve warm and enjoy mindfully.

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💡 Tips for Mood & Nutrition

• Omega-3 boost: Salmon is one of the best sources of EPA and DHA — omega-3s known to reduce symptoms of depression and support healthy brain chemistry.
• Energy balance: Brown rice provides slow-digesting complex carbs to stabilize blood sugar and support mood throughout the day.
• Vegetable therapy: Bright-colored vegetables are full of antioxidants, vitamin C, and folate — nutrients that play a role in neurotransmitter regulation.
• Lemon zest or olive oil drizzle can elevate flavor and aroma, enhancing appetite even on low-energy days.
• Add a sprinkle of pumpkin seeds or sesame for extra zinc and texture.

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