Zingy salmon & brown rice salad

Zingy salmon & brown rice salad

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(36 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


  • 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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7th Feb, 2019
Easy and tasty mid-week meal. I use jasmine rice instead of basmati so it’s nice and “sticky”, and fry the salmon because fried is so much tastier than microwaved.
17th Sep, 2018
This has been one of my favourites for 6 years now, cook this almost every week! It's so quick, easy and healthy. Never cook this in the microwave as it seems more hassle.
30th Jun, 2018
Love this recipe. Very tasty. Used peas as we didn’t have soya beans. Delicious and easy. Just remember to cover the fish in the microwave so it doesn’t explode everywhere cause that’s what happens!
27th Jun, 2018
Great meal, great leftovers! One of not many recipes that actually feed as many as it says. Really filling because of the soya beans and really tasty. Me and my husband always have enough left for both of us to have for lunch the next day. Great that it's healthy too. I just don't use as much cucumber as it seems quite a lot.
Raj Gogna's picture
Raj Gogna
18th Jan, 2018
I've always been afraid of having rice next day for lunch as there are so many scares of food poisoning with rice.
31st Jul, 2016
Really easy and super tasty! I halves the recipe and it still made enough for 4 people! Brown rice goes a long way!
11th Jun, 2016
The rice and salmon were lovely, but I hated the dressing - shame.
14th Mar, 2016
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.
16th Jan, 2016
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.
4th Mar, 2015
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.


12th Jul, 2015
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!
11th Jul, 2018
P.p.s often make one and half times dressing as don't find it's enough!
27th Jun, 2018
P.s fried the salmon - much tastier.
27th Aug, 2014
I've put some toasted sesame oil in it and it was much better that way.
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