Healthy Grilled Salmon With Brown Rice Salad Recipe
Ingredients
- 2 cups cooked brown rice (from 1 cup uncooked rice)
- 6 spring onions (including green tops), thinly sliced
- 1 medium red capsicum, seeded and finely diced
- 1 medium yellow capsicum, seeded and finely diced
- 1/2 cup parsley, chopped
- 1/2 cup currants
- 4 x 100 g salmon fillet
- olive or canola oil spray
- 1 bunch bok choy, quartered
- 1/2 cup unsalted roasted cashews, roughly chopped, to serve
- 1 tbs salt-reduced soy sauce
- 2 tsp balsamic vinegar
- 2 tsp honey
- 1 tsp sesame oil
- juice of 1/2 lemon
Method
- In a large bowl, mix together cooked rice, spring onions, capsicums, parsley and currants.
- To make dressing, combine soy sauce, vinegar, honey, sesame oil and lemon juice in a cup. Pour over salad and stir through well.
- Place a metal steamer into a large saucepan with a few centimetres of water. Add bok choy and bring to the boil. Steam with lid on for 3 minutes or until tender.
- Meanwhile heat a griddle, barbeque grill or large non-stick frypan on high. Lightly spray each side of salmon with oil, season with pepper. Reduce heat to medium and cook salmon for 3 minutes each side until golden brown and just cooked.
- Top rice salad with cashews then spoon onto serving plates.
- Add bok choy and salmon fillets; serve immediately.
Bok choy can be microwaved in a covered dish with a tablespoon of water on HIGH/100% for 2-3 minutes until just cooked.
Brown rice salad is a great side dish at barbeques. It can be pre-made and refrigerated for 3 days, but cashews are best added just before serving. For best results, add dressing to the brown rice while still warm.
Healthy tip!
Chilli, lemon and herbs add flavour - great alternatives to butter and salt!
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Nutrition Information
| per serving | per 100g | |
|---|---|---|
| Energy | 2421 kJ | 651 kJ |
| 579 Cal | 156 Cal | |
| Protein | 33 g | 9 g |
| Fat, total | 24 g | 6 g |
| — saturated | 5 g | 1 g |
| Carbohydrate | 55 g | 15 g |
| — sugars | 20 g | 5 g |
| Sodium | 268 mg | 72 mg |
| Fibre | 6 g | 2 g |
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Comments (2)
-
Loved this made it with the salmon, had it with chicken the next day fantastic
Anonymous
Posted on: 11 Feb 16 -
The rice salad is sensational - we always get comments on it!
LiveLighter
Posted on: 19 Feb 14
