Salmon and Rice Salad

7 Reviews
100% would make this recipe again

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Preparation : 15 min Cooking : 10 min Standing : 2 h
440 calories/serving

Ingredients

200 g salmon fillet
2 tsp olive oil 10 mL
3/4 cup rice, long grain 140 g
2 eggs size large
1/3 cup frozen peas 40 g
1 stalk celery, finely diced 70 g
1 carrots, grated 100 g
1 green onions/scallions, finely chopped
3 tbsp extra virgin olive oil 45 mL
4 tsp lemon juice, freshly squeezed 1/2 lemon
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
1/4 cup mayonnaise 60 g

Method

  1. Preheat the oven to 215°C/425°F. Put the salmon on an oiled baking sheet and brush with oil. Season with salt and pepper. Place in the middle of the oven and bake for about 10 min for a 2 to 2,5 cm thick fillet. Since the cooking time depends on the fillet thickness and the actual temperature of the oven, it is important to check with a fork to see if the fish is cooked through. Let it cool down for about 10 min, then refrigerate for at least 2 hours.
  2. Meanwhile, cook the rice. Let stand in the refrigerator at least 1 h.
  3. Boil the eggs (10 min), cool them down immediately in cold water. Set aside.
  4. Cook the peas in a pot of salted boiling water, 3-4 min. Let cool and set aside.
  5. When ready to serve, prepare the vegetables : grate the carrots, dice the celery, and chop the green onions. Put them in a salad bowl, with the rice and peas. Drizzle with the extra virgin oil and lemon juice. Adjust the seasoning, then toss.
  6. Transfer the salad to a plate. Cut the salmon into pieces and quarter the eggs. Place them on top of the salad. Serve with mayo on the side.

Observations

Can be made ahead until step 3.

Nutrition Facts Table

per 1 serving (240 g)

Amount

% Daily Value

Calories

440

Fat

28 g

43 %

Saturated 4.6 g
+ Trans 0 g

23 %

Cholesterol

130 mg

Sodium

180 mg

8 %

Carbohydrate

32 g

11 %

Fibre

2 g

7 %

Sugars

2 g

Net Carbs

30 g

Protein

15 g

Vitamin A

40 %

Vitamin C

10 %

Calcium

6 %

Iron

9 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Manganese, Niacin, Phosphorus, Selenium, Vitamin A, Vitamin B12, Vitamin B6, Vitamin D, Vitamin E, Vitamin K
Good source of  :
Folacin, Pantothenic Acid
Source of  :
Calcium, Copper, Iron, Magnesium, Omega-3, Omega-6, Potassium, Vitamin B1, Vitamin B2, Zinc
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 2
Fruits 0
Vegetables ½
Meat and Alternatives 1 ½
Fats 4 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

7 Reviews (6 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

Top Reviews

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llapoint
december 11, 2021 | I would make this recipe again

Bonne salade nourrissante. J'ai utilisé une boîte de saumon en conserve. Si on est pressé, mettre le riz au congélateur quelques minutes.

Useful 0

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