Zingy salmon & brown rice salad

Zingy salmon & brown rice salad

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(20 ratings)

Prep: 15 mins Cook: 25 mins


Serves 3 - 4
This summery recipe has the ideal combination of slow-releasing carbs, lean protein and heart-friendly fats

Nutrition and extra info

  • Healthy

Nutrition: per serving

  • kcal497
  • fat15g
  • saturates3g
  • carbs61g
  • sugars6g
  • fibre5g
  • protein34g
  • salt1.42g
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  • 200g brown basmati rice
  • 200g frozen soya beans, defrosted
    Soya beans

    Soya beans

    soi-yah beenz

    Soya beans and soy beans are exactly the same and the names are used interchangeably according…

  • 2 salmon fillets
  • 1 cucumber, diced
  • small bunch spring onions, sliced
    Spring onions

    Spring onion

    sp-ring un-yun

    Also known as scallions or green onions, spring onions are in fact very young onions, harvested…

  • small bunch coriander, roughly chopped
  • zest and juice 1 lime



    The same shape, but smaller than…

  • 1 red chilli, diced, deseeded if you like
  • 4 tsp light soy sauce


  1. Cook the rice following pack instructions and 3 mins before it’s done, add the soya beans. Drain and cool under cold running water.

  2. Meanwhile, put the salmon on a plate, then microwave on High for 3 mins or until cooked through. Allow to cool slightly, remove the skin with a fork, then flake.

  3. Gently fold the cucumber, spring onions, coriander and salmon into the rice and beans. In a separate bowl, mix the lime zest and juice, chilli and soy, then pour over the rice before serving.

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Comments (20)

lilithspain's picture

Really easy and super tasty! I halves the recipe and it still made enough for 4 people! Brown rice goes a long way!

Annie17's picture

The rice and salmon were lovely, but I hated the dressing - shame.

RoLidz's picture

I couldn't find soya beans in the supermarket so doubled up the salmon. Made it for two so halved the rest of the ingredients except for the lime and didn't have a chilli so used a sprinkle of chilli powder. So impressed with this dish... it will be gracing my summer dining table and lunch box frequently! Also... losing the soya beans seemed to alter my calories per portion to just under 300 but the portion still looks generous.

Cally1991's picture

Simply beautiful! I did cook the salmon in the grill with a splash of lemon juice rather than microwaving it as the recipe suggests. Will definitely be making this again very soon.

mayasounds's picture

I would love to make this, but seriously, cooking your salmon in the microwave? How extremely lazy and unnecessary is that? I don't even have a microwave, waste of space, money, electricity and lovely nutrients.

stefaninny's picture

In what way is using a microwave lazy? A microwave saves on a lot of electricity and time spent waiting for an oven to cook. Less vitamins are lost from vegetables than boiling in water. I use mine daily.

davandsar3's picture

Made this for our lunches, I left the seeds in the chilli and cooked the salmon in the microwave. It cooked perfectly, in fact I am tempted to always cook my salmon in this way, in stayed firm and really moist and tasty. Will definitely make again.

lmb's picture

Really yummy! Like others have said, cooked the salmon in the oven, but with a little rosemary and lemon. Couldn't get any soya beans so substituted fresh peas, we loved the dressing on this, really flavoursome.

salr's picture

I was pretty surprised at how tasty this is, and it's healthy!
I cooked the salmon in the oven though, with garlic and toasted sesame oil for more flavour.

soko141's picture

Really nice filling summer salad, quick to make. I always make extra to use for lunches. Next time would double the dressing as someone else suggested, it wasnt quite enough dressing for me!

katyecooks's picture

I was amazed at how delicious this was, really simple but so yum. I make this all the time now though I cook the salmon in foil in the oven instead of microwaving.

lilitd's picture

This was perfect! Light and yummy supper! I used wild rice instead of brown rice, and half a cucumber instead of a whole one.

katfood's picture

this was delicious, really easy and had a lovely, zesty flavour, I was pleasantly surprised!

masarat's picture

tasty meal enjoyed by whole family. I baked the salmon in olive with some sprigs of dill (my mum didn't think the microwave was a good idea!)

eleanormayo's picture

Lovely combination of flavours - really fresh and the overall dish is rather unusual.

annaberty's picture

This was healthy and fresh but slightly boring! Maybe increasing the quantity of dressing as suggested would jazz it up a bit.

ritavont33se's picture

Gorgeous guilt-free dish. Ideal for taking into work. I cooked the Salmon on the grilled after seasoning it with a garlic & chilli grinder and then flaked it into the rice.

ally_2301's picture

Tasty and very healthy. My boyfriend loved it and he would not normally eat brown rice. Easily adapted to use different veg and I now cook it about once a week. I used double the amount of sauce to make it more flavoursome. Cooked the salmon in a foil parcel in the oven rather than microwaving it.

jersey-jo's picture

This was really yummy, very light and so easy to make. I was a little hesitant to microwave the salmon but it turned out fine. I swapped the brown rice for white as I have a fussy boyfriend but all in all a great, quick, easy recipe for a summers evening (and lunch the next day!)

Questions (1)

Pacca's picture

It is in so many ways wrong and unnecessary to suggest the use of microwave, right?; that should be a very last resort for those who even still own and use one... Not so 'bbcgoodfood'.
Otherwise, thanks for the recipes!

Tips (1)

hempstock's picture

I've put some toasted sesame oil in it and it was much better that way.