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Nutritional Notes:

This meal scores well in all categories, the brown rice provides fibre and a source of moderate GI carbohydrates and the salmon provides a moderate portion of protein. The salads supply a small source of fibre without the extra energy. Overall a filling meal which you can "Eat Regularly", a 79 out of 100

Brown Rice and Salmon Salad

Ingredients - Serves 3

  • 2/3 cups of brown rice or basmatti rice
  • 300 gram salmon Fillet
  • 150 grams snap peas
  • 1 1/2 lebanese cucumber diced
  • 1 red capsicum dices
  • 6 small cup mushrooms
  • 2 tablespoon fresh chives
  • 2 tablespoon lemon juice
  • 1 tablespoons olive oil


  • Add 1 1/2 cups of water and a pinch of salt to the brown rice. Bring to boil and simmer with a lid on until tender
  • Add Salmon and oil to a pan and cook on low heat for 5 minutes each side or until the meat begins to flake
  • Heat peas, chives and mushroom for 3 minutes on medium heat
  • Add Rice, Salmon chunks, Mushrooms and peas to a mixing bowl
  • Stir through lemon, capsicum and cucumber
  • Serve in a large bowl

Image source and recipe adapted from

Weight watchers - The complete meal. Published by ACP magazines Limited, copyright 2012

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