Grilled Salmon with Brown Rice

Looking for a simple but delicious meal pleaser? Look no further than this tasty and nutritious dish perfect for a summer BBQ with friends and family.
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Details
  • Serves 4
  • 15 Ingredients
  • 15 Minutes Prep
  • 10 Minutes Cook
  • Medium
Nutrition
  • Energy 2420kJ
  • Protein 33.2g
  • Fat (total) 24.1g
  • - Saturated Fat 5g
  • Carbohydrate (total) 54.6g
  • - Sugar 268g
  • Fibre 6.3g

Ingredients

2 cups cooked brown rice (from 1 cup uncooked rice)

6 spring onions, thinly sliced (include green tops)

1 medium red capsicum, seeded and finely diced

1 medium yellow capsicum, seeded and finely diced

1/2 cup chopped parsley

1/2 cup currants

4 x 100g salmon fillets

Olive or canola oil spray

1 bunch bok choy, quartered

1/2 cup unsalted roasted cashews (70g), roughly chopped, to serve

 

Dressing

1 tablespoon salt-reduced soy sauce

2 teaspoons balsamic vinegar

2 teaspoons honey

1 teaspoon sesame oil

Juice of 1/2 a lemon

Method

  1. In a large bowl, mix together cooked rice, spring onions, capsicums, parsley and currants.
  2. To make dressing, combine soy sauce, vinegar, honey, sesame oil and lemon juice in a cup. Pour over salad and stir through well.
  3. Place a metal steamer into a large saucepan with a few centimetres of water. Add bok choy and bring to the boil. Steam with lid on for 3 minutes or until tender.
  4. Meanwhile heat a griddle, barbeque grill or large non-stick frypan on high. Lightly spray each side of salmon with oil, season with pepper. Reduce heat to medium and cook salmon for 3 minutes each side until golden brown and just cooked.
  5. Top rice salad with cashews then spoon onto serving plates. Add bok choy and salmon fillets; serve immediately.

Dietitian Notes / Recipe Tips

Salmon is an excellent source of omega-3 fatty acids which help reduce inflammation and blood cholesterol levels. Aim to eat oily fish, such as salmon, tuna, mackerel and sardines, at least twice a week to help promote heart health.

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Provider Acknowledgement

Recipe and image reproduced with permission from LiveLighter © State of Western Australia 2013.

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