Green Salmon and Rice Salad
This green salmon and rice salad with peas, cucumber and soy sauce is perfect eaten hot or cold, is high protein, healthy, and great for fitness fanatics!
Delicious green salmon and rice ‘salad’ thats easy to make, healthy, and high in protein. What’s not to love?
Post workout meal
Anyone who works out or has a passion for muscle building will be far too familiar with rice and fish. It’s a staple of muscle repair and the perfect post workout meal.
The issue is that’s it just tastes so damn bland. Yeah I get it, its high protein, low calorie, just enough carbs to give your body energy to repair, blah blah blah, but my gosh does it get boring fast.
This is a playful way to not only add some extra nutrition with the likes of peas and cucumber, but also to make it something you want to eat. And not just want, but to look forward to eating.
It’s all about those extras
You see, the thing that makes this not-your-average rice and fish dish is all those lovely extra bits. The peas, spring onions, cucumber, soy sauce, chilli. What they’re doing is working perfectly together to create balance and actual flavour.
Rice is the perfect ship to hold that flavour, the cucumber add freshness, the chilli adds some spice, soy sauce for the salt and umami and spring onions add a sense of sweetness.
All those extra bits don’t exactly add much in terms of calories but they sure add a lot of flavour. Which is why if you’re looking to tone, build muscle, or repair your body after a workout, then this is the recipe for you.
Perfectly cooked salmon
Now it’s not just about the extras. Salmon is a delicious fish, 100% my favourite, super tasty fish that although is super easy to cook, is also super easy to overcook.
The difference between perfectly cooked salmon and over cooked salmon is huge, and the difference between perfectly cooked salmon and under cooked salmon is a poorly belly.
When baking salmon the rule of thumb is you want to bake salmon for 6 minutes per half an inch thickness. But to be honest, I always get that wrong.
Recently I purchased an air fryer that doubles as a grill and is my absolute new favourite kitchen gadget, the reason I’m mentioning that isn’t just to brag, it’s because the one I have, the ninja foodi max, has a grill setting and a temperature probe. You stick the probe into the fish and it tracks the temperature. Once is just cooked it automatically turns off and gives you a resting time for it to finish cooking.
Honestly it’s the best fish I’ve ever had. You can use it for any meat and choose how rare you want it and I couldn’t recommend it enough. You can get one or check it out;
Tastes good hot or cold
Another great thing about this recipe is that it tastes delicious both hot and cold. So feel free to cook in batches. I personally like it hot but I’ve had cold leftovers and it’s an insult to call them leftovers because it’s just as delicious. No need to heat it up just have it as a cold salmon and rice salad.
Great for meal prep
Once again if you’re an avid gym goer you’re probably familiar with meal prep, this is perfect for that. Even if you’re not prepping for health reasons, perhaps you just have a large family and want something you can cook in bulk once and they can keep coming back to anytime they’re hungry.
I know i’ve focused a lot on the health and fitness of this recipe but don’t get it twisted, it’s not just for health. It’s a delicious recipe that can feed many, and feed them easily.
Theirs always a risk with pre preparing salmon but it should at least keep for a few days.
Green Salmon and Rice Salad
Ingredients
Instructions
- Preheat the oven to 220°C (425°F) and line a roasting pan or baking sheet with foil. Rub the salmon with oil and a generous pinch of salt and pepper. Place the salmon skin side down on the baking sheet and bake in the oven for around 15 minutes or until the salmon flakes easily. As a rule of thumb, you want to bake salmon for 6 minutes per half an inch thickness.
- If you want to perfect your salmon, I recommend purchasing a Ninja Foodi Max Health Grill, there’s a lot you can do with it, in this case, perfectly cook salmon with the attached temperature probe.
- Once your salmon is cooked, use a fork to flake it.
- Cook the rice following pack instructions and 3 mins before it’s done, add the peas.
- Gently fold the cucumber, spring onions, and salmon into the rice and peas. Zest in the lime and juice, season, add the soy sauce, mix in and serve in bowls. I reserve the salmon skin and serve it on the side but this is optional.
Notes
Great for meal prep and tastes good hot or cold. It's also very high in protein so perfect post workout.
Nutrition Facts
Calories
344.35Fat
6.01Sat. Fat
0.95Carbs
47.59Fiber
3Net carbs
44.58Sugar
3.48Protein
23.2Sodium
379.93Cholesterol
46.75The nutritional information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist’s advice. See our full nutrition disclosure here.
Hi, I’m Cameron, guv’nor of Smartblend. If you liked this then you’re in luck, I have a bunch more recipes like it. I share only vegetarian and pescatarian food recipes, cocktails, and drink guides with a sprinkling of wellness and mindful drinking. If that sounds like you, then stick around!
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