Salmon and two rice bake

Salmon is such a versatile fish and a great source of protein. Rich in healthy omega-3 fatty acids, it is not only easy to prepare it also provides quality nutrients such as vitamin D (a common deficiency in many Australians even though we live in one of the sunniest places in the world).

It contains essential vitamins for brain and nerve function such as B6 (pyridoxine) and B12 (cobalamin), minerals which include potassium (regulates fluid balance within the body, is an electrolyte, helps electrical control of muscles particularly the heart), antioxidants such as taurine, astaxanthin (this gives salmon it's beautiful pink/red hue) and many more positive health benefits.

Paired with these high fibre rice choices which contain even more healthy nutrients including magnesium, selenium, more B vitamins and many more minerals than white rice, you are sure to benefit from this healthy and nourishing meal!

(serves 6)


2 cups cooked brown rice

1/2 cup cooked red rice

1 small butternut pumpkin, peeled and cut into large bite sized pieces

1/2 teaspoon chilli flakes

1 kg salmon side (remove skin to crisp in oven)

50 g pure organic butter

2 Tablespoons wholemeal flour

500 ml chicken/vegetable stock

Cracked black pepper

1/2 teaspoon ground nutmeg

1/4 c fresh lemon juice

3/4 c grated cheddar


1. Preheat oven 180° and lightly oil a baking dish.

2. Bake salmon till cooked but still pink in centre (approximately 20-25 minutes depending on thickness). Lay salmon skin outer side down on baking paper lined tray, cook till well coloured and inner fat is reduced. Remove from oven to crisp up. Remove salmon body from oven and flake into bite sized pieces.

3. Steam pumpkin till tender but still firm.

4. Mix salmon flesh and pumpkin through cooked rice. Lay in dish used to cook salmon.

4. In a pan, melt butter over low heat, whisk in flour, cook 1 minute. Add stock and seasonings whisking well until thickened slightly. Remove from heat, add lemon juice and cheese. Stir in well.

5. Pour cheese stock over salmon rice mixture and bake till top is golden.

6. Serve with broken pieces of salmon skin over top.


#eattotreatnutrition #salmon #fibre #omega3 #nourishing

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