Speedy wild rice and salmon salad
Delight in the fresh flavors of our Speedy Wild Rice and Salmon Salad! This quick and nutritious recipe features succulent salmon, zesty orange juice, juicy pomegranate seeds, and aromatic spearmint mixed with fluffy white rice. Perfect for a light lunch or a satisfying dinner.
- 05 May 2024
- Cook time 15 min
- Prep time 0 min
- 4 Servings
- 5 Ingredients
Speedy wild rice and salmon salad is a delightful and nutritious dish that combines the rich flavors of salmon with the refreshing taste of pomegranate and spearmint. Perfect for a quick and healthy meal, this recipe is sure to become a favorite for its ease and burst of flavors.
Ingredients:
Instructions:
- Rinse the white rice under cold water to remove excess starch.
- In a large saucepan, bring 4 cups (approximately 950ml) of water to a boil.
- Add the rice, reduce the heat, cover, and simmer for about 15-20 minutes, or until the rice is tender and the water is fully absorbed.
- Once cooked, remove from heat and let it sit covered for an additional 5 minutes. Fluff the rice with a fork and set aside to cool.
- Preheat your oven to 375°F (190°C).
- Place the salmon on a baking sheet lined with parchment paper or lightly oiled.
- Season with salt and pepper to taste.
- Bake in the preheated oven for about 12-15 minutes, or until the salmon flakes easily with a fork.
- Once baked, let the salmon cool slightly before breaking it into large chunks.
- In a large mixing bowl, combine the cooled white rice, orange juice, pomegranate seeds, and spearmint leaves.
- Gently fold in the salmon chunks, careful not to break them up too much.
- Toss everything together until well combined.
- Allow the salad to sit for a few minutes to let the flavors meld.
- Serve the salad at room temperature or slightly chilled.
Tips:
- For added flavor, marinate the salmon in a mixture of olive oil, lemon juice, and your favorite herbs for at least 30 minutes before cooking.
- Use freshly squeezed orange juice for the best taste and to avoid any artificial additives.
- To achieve a perfect texture for your rice, rinse it under cold water before cooking to remove excess starch.
- Consider using wild rice or a wild rice blend for a more complex flavor and added nutritional benefits.
- Add some crunch by incorporating a handful of toasted nuts such as almonds or walnuts into the salad.
- Make sure to let the salad sit for a few minutes after combining all ingredients to allow the flavors to meld together.
With its quick preparation time and delightful mix of flavors, this speedy wild rice and salmon salad is the perfect choice for a nutritious and satisfying meal. Enjoy the harmony of tender salmon, aromatic spearmint, and the unique tang of pomegranate as they come together in this simple yet elegant dish.
| Nutrition Facts | |
|---|---|
| Serving Size | 300 grams |
| Energy | |
| Calories 600kcal | 24% |
| Protein | |
| Protein 33g | 21% |
| Carbohydrates | |
| Carbohydrates 100g | 28% |
| Fiber 2.14g | 6% |
| Sugar 6g | 6% |
| Fat | |
| Fat 6g | 7% |
| Saturated 1.15g | 4% |
| Cholesterol 50mg | - |
| Vitamins | |
| Vitamin A 40ug | 5% |
| Choline 120mg | 21% |
| Vitamin B1 0.80mg | 67% |
| Vitamin B2 0.20mg | 15% |
| Vitamin B3 14mg | 87% |
| Vitamin B6 0.91mg | 54% |
| Vitamin B9 290ug | 72% |
| Vitamin B12 4.70ug | 196% |
| Vitamin C 16mg | 18% |
| Vitamin E 0.75mg | 5% |
| Vitamin K 2.60ug | 2% |
| Minerals | |
| Calcium, Ca 45mg | 4% |
| Copper, Cu 0.36mg | 0% |
| Iron, Fe 5mg | 50% |
| Magnesium, Mg 63mg | 16% |
| Phosphorus, P 440mg | 35% |
| Potassium, K 700mg | 21% |
| Selenium, Se 55ug | 96% |
| Sodium, Na 90mg | 6% |
| Zinc, Zn 1.75mg | 16% |
| Water | |
| Water 150g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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