Brown Rice Salad with Salmon
Brighten up your mealtime with this hearty and nutritious Brown Rice Salad with Salmon! Perfectly cooked brown rice forms the wholesome base of this vibrant dish, topped with tender, oven-baked salmon fillet flaked into delicate bites. Juicy cherry tomatoes, crisp cucumber, and zesty red onion create a refreshing medley of flavors, while parsley and tangy crumbled feta add a Mediterranean flair. Tossed with a zesty lemon-garlic dressing, this salad is both light and satisfying, making it an ideal choice for a healthy lunch or dinner. Packed with protein, fiber, and fresh veggies, this easy-to-make dish is ready in under an hour and can be served chilled or at room temperature—perfect for meal prep or entertaining!
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Recipe Information
Ingredients
- 1 cup Brown rice
- 2 cups Water
- 0.5 pound Salmon fillet
- 2 tablespoons Olive oil
- 0.5 teaspoon Salt
- 0.5 teaspoon Black pepper
- 1 cup Cucumber, diced
- 1 cup Cherry tomatoes, halved
- 0.25 cup Red onion, finely chopped
- 2 tablespoons Fresh parsley, chopped
- 2 tablespoons Lemon juice
- 1 clove Garlic, minced
- 0.25 cup Feta cheese, crumbled
Instructions
Rinse the brown rice under cold water. Combine it with 2 cups of water in a medium saucepan and bring to a boil.
Reduce the heat to low, cover, and simmer for about 30 minutes or until the rice is tender and the water is absorbed. Remove from heat and let it cool completely.
While the rice is cooking, preheat the oven to 375°F (190°C).
Place the salmon fillet on a baking sheet lined with parchment paper. Drizzle with 1 tablespoon of olive oil, and season with salt and black pepper.
Bake the salmon for 12-15 minutes or until it is cooked through and flakes easily with a fork. Let it cool slightly, then flake into bite-sized pieces.
In a large mixing bowl, combine the cooked and cooled brown rice, cucumber, cherry tomatoes, red onion, and parsley.
In a small bowl, whisk together the remaining 1 tablespoon of olive oil, lemon juice, minced garlic, and a pinch of salt and pepper to make the dressing.
Pour the dressing over the rice and vegetable mixture and toss to coat evenly.
Gently fold in the flaked salmon and feta cheese. Be careful not to break the salmon pieces too much.
Serve immediately or refrigerate for up to 2 hours to allow the flavors to meld. Enjoy chilled or at room temperature!
Nutrition Facts
Calories |
263 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.6 g | 20% | |
| Saturated Fat | 3.7 g | 19% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 38 mg | 13% | |
| Sodium | 360 mg | 16% | |
| Total Carbohydrate | 17.7 g | 6% | |
| Dietary Fiber | 2.4 g | 8% | |
| Total Sugars | 3.4 g | ||
| Protein | 14.6 g | 29% | |
| Vitamin D | 7.2 mcg | 36% | |
| Calcium | 81 mg | 6% | |
| Iron | 1.0 mg | 6% | |
| Potassium | 494 mg | 11% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
