Salmon and wild rice salad recipe

14 ratings

See method

  • Serves 8
  • 15 mins to prepare and 20 mins to cook
  • 470 calories / serving

Ingredients

  • 500g (16oz) salmon
  • 100ml (3½fl oz) olive oil
  • 2 large lemons, juiced
  • 500g (16oz) long grain and wild rice
  • 250g (8oz) green beans, halved
  • 1tbsp english mustard
  • ½ cucumber, deseeded and sliced
  • ½ x 30g pack dill, chopped

Each serving contains

  • Energy

    1960kj
    470kcal
    23%
  • Fat

    21g 30%
  • Saturates

    3g 15%
  • Sugars

    2g 2%
  • Salt

    0.1g 0%

of the reference intake
Carbohydrate 51.7g Protein 19.5g Fibre 1.9g

Method

  1. Preheat the oven to gas 6, 200°C, fan 180°C. Put the salmon on a large piece of foil, drizzle with 1tbsp of oil, a squeeze of lemon and season. Fold up the sides of the foil to make a sealed parcel. Put on a baking sheet and roast in the oven for 20 minutes, until the fish is cooked through.
  2. Meanwhile, cook the rice following the pack instructions. Drain and leave to cool. Bring a pan of water to the boil, add the beans and blanch for 3 minutes, then drain and refresh in cold water. Make a dressing by mixing together the remaining oil, lemon juice, mustard and most of the dill, in a jug. Put the rice, beans and cucumber in a bowl and pour over the dressing. Flake the salmon and toss through the rice, reserving a little extra to serve. Serve topped with the remaining salmon and dill.
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