Rice salad with salmon, snow peas and asparagus
Preparation time:
Recipe highlights Serves: 2
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Ingredients
- 1 cup medium grain rice
150 g piece fresh salmon
60 g snow peas
4 asparagus spears
6 basil leaves, torn
2 teaspoons olive oil
2 teaspoons rice wine vinegar
2 teaspoons reduced-salt soy sauce
Cooking method
-
1. Cook rice in simmering water until tender. Refresh under running cold water and drain.
2. Steam the salmon until cooked and let cool. Coarsely shred the salmon and put aside. Blanch the snow peas in simmering water. Refresh and put aside.
3. Snap any tough stalks off the asparagus spears and blanch the spears in simmering water. Refresh and put aside.
4. Add basil leaves and toss all the ingredients together in a bowl and then dress with oil, vinegar and soy sauce.
Nutritional facts
 | Average quantity per Serving | Average quantity per 100g |
| Weight (g) | 249.30g | 100.00g |
| Energy (kJ) | >2201.87kJ | >883.22kJ |
| Protein (g) | 23.34g | 9.36g |
| Total fat (g) | 10.48g | 4.20g |
| - Saturated fat (g) | 1.94g | 0.78g |
| - Polyunsaturated fat (g) | 2.65g | 1.06g |
| - Monounsaturated fat (g) | 5.00g | 2.01g |
| Cholesterol (mg) | 39.00mg | 15.64mg |
| Carbohydrate-available (g) | 83.02g | 33.30g |
| CarbohydrateSE (g) | >82.40g | >33.05g |
| - Sugars (g) | 1.58g | 0.63g |
| Water (g) | 126.51g | 50.75g |
| Dietary fibre (g) | 2.08g | 0.83g |
| Thiamin (mg) | 0.31mg | 0.12mg |
| Riboflavin (mg) | 0.29mg | 0.11mg |
| Niacin (mg) | 8.29mg | 3.33mg |
| Niacin equivalents (mg) | 12.93mg | 5.19mg |
| Vitamin C (mg) | 18.75mg | 7.52mg |
| Vitamin E (mg) | >0.03mg | >0.01mg |
| Total folate (ug) | >83.42ug | >33.46ug |
| Total vitamin A equivalents (ug) | 25.20ug | 10.11ug |
| Retinol (ug) | 9.05ug | 3.63ug |
| Beta carotene equivalents (ug) | 98.19ug | 39.39ug |
| Sodium (mg) | 370.34mg | 148.55mg |
| Potassium (mg) | 600.83mg | 241.00mg |
| Magnesium (mg) | 72.53mg | 29.09mg |
| Calcium (mg) | 30.79mg | 12.35mg |
| Phosphorus (mg) | 346.52mg | 139.00mg |
| Iron (mg) | 1.87mg | 0.75mg |
| Zinc (mg) | 1.84mg | 0.74mg |
Contributed by:
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Source: Andrew Blake
Recipe publication date on: 12/17/2007
Last reviewed on: 18/06/2012
