Salmon, baby spinach and rice salad

Written by Catherine Saxelby on Tuesday, 02 November 2021.
Tagged: healthy cooking, healthy eating, healthy lifestyle, nutrition

  • Ready In: 15 minutes
  • Prep Time: 10 minutes
  • Cooking Time: 3 minutes
  • Serves: 4
Recipe Salmon, baby spinach and rice salad

This easy salad is one I’ve adapted from the Canadian Salmon Advisory Service and used with their permission. Because it uses up a whole packet of each ingredient, you can make it when camping or on the road.

Ingredients

  • 2 cups (250 g) cooked brown rice
  • 1 tablespoon extra virgin olive oil
  • Juice from 1/2 lemon (about 1–2 tablespoons)
  • 1 teaspoon grated lemon zest (optional)
  • 2 x 210 g cans pink or red salmon, drained
  • 8 cherry tomatoes, halved
  • 1/2 cup Italian parsley, chopped
  • 2–3 spring onions (shallots), green and white stems chopped
  • Freshly ground black pepper
  • TO SERVE
  • 1 packet (about 120 g) baby spinach leaves
  • 1/4 cup pine nuts, toasted (optional)

Nutrition per serve

1460 kJ (350 Cal), 26 g protein, 168 g fat (including 2 g saturated fat), 19 g carbohydrate (including 1 g sugars), 3 g fibre, 360 mg sodium

Directions

  1. Spoon the rice into a shallow bowl. Add the oil and lemon juice and zest.
  2. Flake salmon and place in a salad bowl with the tomato halves, parsley, spring onions and a few grinds of black pepper. Spoon rice into the salad bowl. Mix all ingredients well.
  3. Serve on a bed of spinach leaves or mix them together. Serve topped with pine nuts, if using.

Variations

  • Tip: Making this recipe on the go? Use a packet of pre-cooked packet brown rice.

  • No cooked rice? You can substitute 1/2 cup (100 g) dried couscous. Boil 150 mL or 3/4 cup reduced-salt chicken or vegetable stock in a medium-sized pot. Remove from heat, then stir in the couscous. Cover and leave to swell for 2 minutes, then stir with a fork to separate and fluff up the grains.

  • No baby spinach leaves? Use a bag of spinach and rocket leaves, or a bag of mixed salad leaves. 

  • No spring onions? Use ½ onion instead. Chop it very finely.

Catherine Saxelby

About the Author

Catherine Saxelby has the answers! She is an accredited nutritionist, blogger and award-winning author. Her latest book Nutrition for Life 2020 Edition is a fresh new update on all the things you've read about or heard in the last year. Think insects, collagen, vegan eating, Keto dieting, vitamin B12, fast food and cafe culture.  It has plenty of colour pictures and is easy to dip in and out of. Grab your copy NOW!