Grilled Salmon With Rice And Green Beans Calories You Need To Know

Wondering about grilled salmon with rice and green beans calories? A complete meal provides 650 calories, with perfect portions of protein, healthy fats, and complex carbohydrates. This comprehensive guide breaks down everything you need to know about the nutritional content and preparation of this healthy dish.

The calories in grilled salmon with rice and green beans are distributed as follows: 6 oz grilled salmon (354 calories), 1 cup white rice (205 calories), and 1 cup green beans (31 calories), plus cooking oils (60 calories). This combination creates a balanced meal that aligns with recommended dietary guidelines.

Understanding the Caloric Breakdown

When tracking your nutrition, it’s essential to understand how grilled salmon with rice and green beans calories are distributed across each component. Let’s break down the caloric content and nutritional value of each ingredient:

Salmon Portion (6 oz)

• Total calories: 354
• Protein: 34g
• Healthy fats: 22g
• Zero carbohydrates
• Rich in omega-3 fatty acids

White Rice (1 cup cooked)

• Total calories: 205
• Carbohydrates: 45g
• Protein: 4g
• Minimal fat: 0.4g
• Essential B vitamins

Green Beans (1 cup)

• Total calories: 31
• Carbohydrates: 7g
• Protein: 2g
• Minimal fat: 0.2g
• High fiber content

Ingredients for Grilled Salmon with Rice and Green Beans

For the Salmon (354 calories per serving):

• 24 oz (4 6-oz portions) fresh salmon fillets
• 2 tablespoons of extra virgin olive oil (240 calories in total).
• 2 lemons
• 4 cloves garlic, minced
• 2 teaspoons dried herbs (thyme, rosemary, or dill)
• Salt and black pepper to taste

For the Rice (205 calories per serving):

• 2 cups long-grain white rice, uncooked
• 4 cups water
• 1 teaspoon salt
• 2 tablespoons butter (optional, adds 50 calories per serving)

For the green beans, each serving contains 31 calories:

• 4 cups fresh green beans, trimmed
• 2 tablespoons olive oil (30 calories per serving)
• Salt and pepper to taste
• 2 cloves garlic, minced

Detailed Cooking Instructions

Step 1: Prepare the Salmon

1. Take the salmon out of the refrigerator 15 minutes prior to cooking.
2. Pat fillets dry with paper towels
3. Coat each fillet with ½ tablespoon of olive oil (60 calories per serving).
4. Season with:
   • ½ teaspoon salt per fillet
   • ¼ teaspoon black pepper per fillet
   • ½ teaspoon dried herbs per fillet
5. Squeeze ½ lemon over each fillet

Calorie note: Each tablespoon of oil adds 120 calories to the total dish

Step 2: Cook the Rice

1. Rinse rice until water runs clear
2. Combine in pot:
   • 2 cups rice
   • 4 cups water
   • 1 teaspoon salt
3. Bring to boil, then reduce to simmer
4. Cook covered for 18-20 minutes
5. Let stand 5 minutes before fluffing

Calorie note: A cup of cooked white rice has 205 calories.

Step 3: Prepare the Green Beans

1. Trim ends of green beans
2. Bring a large pot of salted water to a boil.
3. Blanch beans for 2-3 minutes
4. Transfer to ice bath
5. Heat 2 tablespoons olive oil in pan
6. Sauté beans with minced garlic for 2-3 minutes

Calorie note: One cup of green beans contains 31 calories, plus 30 calories from oil

Step 4: Grill the Salmon

1. Preheat grill to medium-high (400°F/204°C)
2. Place salmon on oiled grill grates
3. Grill 4-5 minutes per side
4. Internal temperature should reach 145°F (63°C)

Timing Guide for Perfect Assembly

20 Minutes Before Serving:

1. Start rice cooking (18-20 minutes)
2. Prepare salmon (5 minutes)

15 Minutes Before Serving:

1. Start heating grill
2. Blanch green beans

10 Minutes Before Serving:

1. Begin grilling salmon
2. Prepare ice bath for beans

5 Minutes Before Serving:

1. Sauté green beans
2. Fluff rice
3. Rest salmon

Comprehensive Nutritional Table

Component	Calories	Protein	Carbs	Fat	Fiber
Salmon (6 oz)	354	34g	0g	22g	0g
White Rice (1 cup)	205	4g	45g	0.4g	0.6g
Green Beans (1 cup)	31	2g	7g	0.2g	3.4g
Olive Oil (1 tbsp)	120	0g	0g	14g	0g
Total	710	40g	52g	36.6g	4g

Calorie-Smart Preparation Methods

Low-Calorie Grilling Techniques

1. Use minimal oil (1 tablespoon maximum)
2. Season with herbs and lemon instead of caloric marinades
3. Grill on medium-high heat to retain moisture without extra fats

Rice Preparation for Optimal Calories

1. Measure portions accurately (1 cup cooked = 205 calories)
2. Consider these rice alternatives:

• Brown rice (216 calories/cup)
• Cauliflower rice (27 calories/cup)
• Quinoa (222 calories/cup)

Green Bean Cooking Methods

1. Steam instead of sautéing to reduce calories
2. If sautéing, use cooking spray instead of oil
3. Season with herbs and lemon juice

Portion Control Guide

Understanding grilled salmon with rice and green beans calories starts with proper portion control:

Standard Portions:

• Salmon: 6 oz (size of two decks of cards)
• Cooked rice: 1 cup (size of your fist)
• Green beans: 1 cup (handful)

Caloric Variations

Light Version (500 calories)

• 4 oz salmon (236 calories)
• ½ cup rice (102 calories)
• 1.5 cups green beans (47 calories)
• 1 tsp oil (40 calories)

Standard Version (650 calories)

• 6 oz salmon (354 calories)
• 1 cup rice (205 calories)
• 1 cup green beans (31 calories)
• 1 tbsp oil (60 calories)

High-Protein Version (800 calories)

• 8 oz salmon (472 calories)
• 1 cup rice (205 calories)
• 1 cup green beans (31 calories)
• 2 tbsp oil (120 calories)

Nutritional Benefits

According to the USDA National Nutrient Database, this meal provides:

Vitamins:

• Vitamin D: 100% DV
• Vitamin B12: 106% DV
• Vitamin B6: 38% DV
• Vitamin C: 12% DV

Minerals:

• Selenium: 98% DV
• Phosphorus: 50% DV
• Potassium: 18% DV
• Iron: 10% DV

Tips for Calorie Management

1. Measure Ingredients:

• Use a kitchen scale for salmon
• Use measuring cups for rice
• Track oil usage carefully

1. Cooking Methods:

• Grill salmon on foil to reduce oil needs
• Use a rice cooker for consistent results
• Steam green beans to minimize added fats

1. Portion Control:

• Use smaller plates
• Measure components separately
• Follow the portion guide above

Frequently Asked Questions

How many calories are in grilled salmon with rice and green beans?

A standard portion of grilled salmon with rice and green beans calories totals approximately 650 calories, including 6 oz of salmon, 1 cup of rice, and 1 cup of green beans with minimal oil.

Can I reduce the calories in grilled salmon with rice and green beans?

Yes, you can lower grilled salmon with rice and green beans calories by using less oil, reducing portion sizes, or substituting cauliflower rice for regular rice, potentially bringing the total to around 500 calories.

What’s the protein content in grilled salmon with rice and green beans?

The complete meal of grilled salmon with rice and green beans provides approximately 40g of protein, with the majority coming from the salmon portion.

How do different cooking methods affect the calories?

Grilled salmon with rice and green beans calories can vary based on cooking methods. Grilling or baking uses less oil than pan-frying, potentially reducing the total by 100-150 calories.

Key Takeaways

• Standard grilled salmon with rice and green beans calories: 650
• Protein content: 40g per serving
• Carbohydrates: 52g per serving
• Healthy fats: 36.6g per serving
• Easily customizable portions for different caloric needs
• Rich in essential nutrients and omega-3 fatty acids

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Final Thoughts

Understanding grilled salmon with rice and green beans calories helps you make informed decisions about your nutrition. This balanced meal provides essential nutrients while maintaining a reasonable caloric content, making it an excellent choice for various dietary goals.

Looking to track your calories? Share your experience with this meal in the comments below!