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Brown rice, salmon and pea salad

This is a great dish that is really good for you. Brown rice is an excellent source of vitamin B, and is high in fibre and low in fat. The salad components and salmon increase the health quotient, too. This is a perfect lunch dish and also ideal to take on a picnic or serve at a barbecue for something different.

Ingredients

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  • 400g (2 cups) long-grain brown rice, rinsed
  • 2 tbsp almonds
  • 1 1/2 tbsp olive oil
  • 1 red onion, cut into thin wedges (optional)
  • 1/2 tsp ground cumin
  • 155g (1 cup) fresh peas (or you could use frozen)
  • 3 x 200g salmon fillets, pin-boned and skin removed
  • 40g baby spinach, coarsely shredded
  • 4 spring onions, thinly sliced
  • 200g grape or cherry tomatoes, halved
  • 2 Lebanese cucumbers, halved, seeds removed, sliced
  • 1/3 cup mint leaves
  • 1/3 cup flat-leaf (Italian) parsley leaves

Lemon dressing

  • 80 ml (1/3 cup) extra virgin olive oil
  • 80 ml (1/3 cup) freshly squeezed lemon juice
  • 1 large garlic clove, crushed

Method

1. Bring the brown rice and 875 ml (3 1/2 cups) water to the boil in a saucepan, then reduce the heat and simmer, covered, for 35–40 minutes, or until tender. Transfer to a bowl and set aside to cool slightly.

2. Meanwhile, to make the lemon dressing, combine the olive oil, lemon juice, garlic and a pinch of salt.

3. Preheat the oven to 180C. Place the almonds on a baking tray and cook for 10 minutes, or until aromatic. Set aside to cool completely, then roughly chop.

4. Heat 1 tablespoon of the oil in a frying pan over medium–low heat. Add the onion, cumin and a pinch of salt and cook for 5 minutes, or until the onion has softened and is lightly caramelised. Set aside.

5. If using fresh peas, cook them in salted boiling water for 3 minutes. If using frozen peas, cook for 1 minute. Refresh in iced water. Drain and set aside.

6. Preheat a non-stick frying pan over medium heat. Brush the salmon with the remaining olive oil, season with sea salt and cook for 3 minutes each side, or until cooked to your liking. Remove from the pan and set aside until cool enough to handle.

7. Meanwhile, place the rice, cooked onion, spinach, spring onions, tomatoes, cucumber, peas, mint and parsley in a serving bowl and toss gently to combine.

8. Flake the salmon and add to the salad. Add the almonds, drizzle over the dressing, gently toss and serve.

Main ingredient:
Fish
Course:
Main-course, Lunch, Dinner
Occasion:
Midweek dinner

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