Zingy salmon & brown rice salad

Zingy salmon & brown rice salad

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(33 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, questions and tips

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1st Mar, 2016
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
22nd Nov, 2014
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.
8th Jul, 2014
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.
1st May, 2014
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.
29th Apr, 2014
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!
23rd Aug, 2013
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.
4th Aug, 2013
This was perfect! Light and yummy supper! I used wild rice instead of brown rice, and half a cucumber instead of a whole one.
13th May, 2013
this was delicious, really easy and had a lovely, zesty flavour, I was pleasantly surprised!
2nd Nov, 2012
I have made this salad without salmon in order to compine it with this Cod recipe: http://www.bbcgoodfood.com/recipes/4418/cod-with-lemon-and-parsley-crust-and-summer-greens Was delicious & fast! :)
12th Jul, 2012
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!)


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