Tangy salmon and brown rice salad
This summery recipe offers the ideal combination of slow-release carbohydrates, lean protein, and heart-friendly fats. It’s full of flavors and consists of succulent salmon fillets perfectly complemented by nutty brown rice. The zesty dressing adds a refreshing touch to every bite, while the crunchy vegetables add freshness and crunch. Packed with essential nutrients, this vibrant salad will leave you feeling energized and satisfied. Whether as a light lunch or a post-workout meal, it’s a delicious, healthy choice that nourishes the body and tantalizes the taste buds. Enjoy summer with this delicious and nutritious dish!
Ingredients
- 200 g brown basmati rice
- 200g frozen soybeans, thawed
- 2 salmon fillets
- 1 cucumber, diced
- small bunch of spring onions, sliced
- small bunch of coriander, roughly chopped
- Zest and juice of 1 lime
- 1 red chili pepper, diced, deseeded if desired
- 4 tsp light soy sauce
Tip
Use up any remaining soybeans
Creamy bean dip for 4 people. Mix 400 g soybeans with 1 chopped red chili pepper, 1 clove of garlic and the juice of 1 lime in a food processor. Serve with nachos, salsa and sour cream.
Preparation steps
- Cook the rice according to the instructions on the package, adding the soybeans 3 minutes before it is ready. Drain and let cool under cold running water.
- Meanwhile, place the salmon on a plate and microwave on high for 3 minutes until cooked through. Allow to cool slightly, remove the skin with a fork and then cut into flakes.
- Gently fold the cucumber, spring onions, coriander and salmon into the rice and beans.
- In a separate bowl, combine the lime zest and juice, chilli and soy and pour over the rice before serving.
Nutritional Information
| kcal | fat | saturates | carbohydrates | Sugar | fiber | protein | Salt |
| 497 | 15g | 3g | 61g | 6g | 5g | 34g | 1.42g |
Equipment and tools
- food processor
- dulcimer
- Knife
- Bowl
- Tongs or spatula
- Pot
- measuring spoon
- Serving platter or plate
Allergen information
This recipe contains soybeans and fish (salmon). Please note any allergies or dietary restrictions.
Storage and leftovers
If you have leftovers, store them in an airtight container in the refrigerator. They last up to 2 days. Enjoy the salad cold or heat it in the microwave or on the stove before serving.
The Health Benefits of Zingy Salmon and Brown Rice Salad
Zingy Salmon & Brown Rice Salad is a tasty and nutritious dish that combines the benefits of salmon, brown rice and a variety of vegetables and herbs. Packed with essential nutrients, this salad offers numerous health benefits, making it an excellent choice for a healthy meal. Let’s take a closer look at some of the health benefits of the key ingredients:
1. Brown basmati rice
The base for this salad is brown basmati rice, which provides a rich and nutty taste. Unlike white rice, brown basmati rice retains its bran and germ layers, making it an excellent source of fiber. The fiber content helps maintain a healthy digestive system, regulates blood sugar levels and helps with weight control.
2. Soybeans
Soybeans, also called edamame, are a protein powerhouse and a perfect addition to this salad. These beans are low in saturated fat and cholesterol while being rich in essential amino acids. Including soybeans in your diet can support muscle growth, improve bone health and reduce the risk of heart disease.
3. Salmon
Salmon is a fatty fish that provides a good dose of omega-3 fatty acids, which are beneficial for heart health. These healthy fats help reduce inflammation, support brain function, and reduce the risk of chronic disease. Salmon is also an excellent source of high-quality protein, vitamins and minerals.
4. Cucumber
Cucumbers are a hydrating and refreshing addition to this salad. They are low in calories and high in water content, making them a good choice for weight control and maintaining hydration. Cucumbers also contain antioxidants, vitamins and minerals that contribute to overall health and well-being.
5. Green onions
Spring onions not only give the salad a special flavor, but also offer numerous health benefits. They are a rich source of vitamin C, which strengthens the immune system and promotes collagen production. Green onions also contain antioxidants that may have anti-inflammatory properties.
6. Coriander
The addition of coriander gives this salad a fresh and aromatic note. Coriander is rich in antioxidants and essential oils, which are believed to have various health benefits. It may help promote digestion, reduce inflammation, and protect against certain diseases.
7. Lime and red chili
Tangy aromas are created by the zest and juice of the lime and the diced red chili peppers. Lime is an excellent source of vitamin C, while red chili peppers contain capsaicin, a compound known for its potential health benefits including pain relief and improved metabolism.
8. Light soy sauce
Light soy sauce gives the salad a savory umami flavor. Although soy sauce is low in calories and fat, it still contains beneficial elements such as amino acids and antioxidants. However, due to its high sodium content, it is important to use soy sauce in moderation.
Overall, Zingy Salmon & Brown Rice Salad is a delicious and nutritious choice that combines the health benefits of whole grains, lean protein, and an array of fresh vegetables and herbs. By incorporating this salad into your diet, you can enjoy a meal that promotes overall well-being and nutrition.
