Salmon, Peas and Rice Salad

6 80 506
Ingredients Minutes Calories
Prep Cook Servings
1 h 20 min 7
Salmon, Peas and Rice Salad
Health Rating

Ingredients


454 gm Atlantic salmon,wild, boneless
4 cup White rice, long-grain, dry (soaked and cooked)
2 cup whole Sugar snap peas (steamed and cooled)
2 tbsp Extra virgin olive oil
2 tbsp White wine vinegar
1 tbsp Dill, fresh

Instructions


Season salmon fillets, to taste, with salt, pepper, lemon juice and 1 teaspoon fresh or 1/2 teaspoon dried dill. Warm a large skillet over medium-low heat and coat with butter or coconut oil to prevent fish from sticking. Add salmon and increase heat to medium-high. Cook fish for 4 minutes, flip using a spatula, and cook another 4 minutes. The salmon is cooked when it is firm to the touch and flakes apart easily with a fork. Remove salmon from pan and flake into small pieces using two forks. Set aside to cool. In a small mixing bowl, whisk oil, vinegar, dill, salt and pepper until thoroughly combined. In a large bowl, combine cooked rice, peas, salmon and dressing. Toss to combine. Enjoy hot, room temperature or cold!

Nutrition Facts

Per Portion

Calories 506
Calories from fat 79
Calories from saturated fat 12.4
Total Fat 8.8 g
Saturated Fat 1.4 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.3 g
Monounsaturated Fat 4.4 g
Cholesterol 36 mg
Sodium 35 mg
Potassium 479 mg
Total Carbohydrate 86 g
Dietary Fiber 1.4 g
Sugars 0.9 g
Protein 20.9 g

Dietary servings

Per Portion


Grain 3.0
Meat 0.7
Vegetables 0.6

Energy sources


Pygal68%454.22555194360575241.804165825993316%292.3318021803012191.211914593602417%336.44371352342125118.8231504433912668%16%17%CarbohydratesFatProtein
Lunch
Main