Lemon-Dill Salmon Wild Rice Salad
This vibrant Lemon-Dill Salmon Wild Rice Salad is the perfect blend of wholesome ingredients, providing a refreshing and nutritious meal option. The succulent roasted salmon is paired with nutty wild rice, crisp green beans, and refreshing cucumber, all dressed in a zesty lemon-mustard vinaigrette. Bursting with flavor and color, this salad is not only low in cholesterol but is also packed with protein and nutrients, making it a delightful dish for lunch or a light dinner.
8
Servings
200
Calories
8
Ingredients
Ingredients
salmon
500 g (filleted)
oil
100 ml (divided)
lemons
2 (juiced)
wild rice
500 g (cooked)
green beans
250 g (trimmed)
mustard
1 tablespoon (Dijon preferred)
cucumber
1/2 (diced)
dill
15 g (fresh, chopped)
Instructions
1
Preheat your oven to 200°C (Gas Mark 6, fan 180°C). Prepare a large piece of foil and place the salmon fillet on it. Drizzle with 1 tablespoon of oil and squeeze juice from one lemon over the fish. Season with salt and pepper to taste. Fold the foil sides to create a sealed parcel and place it on a baking sheet.
2
Roast the salmon in the preheated oven for about 20 minutes, or until the fish is cooked through and flaky.
3
While the salmon is roasting, cook the wild rice according to the package instructions. Once cooked, drain and set aside to cool.
4
Bring a pot of water to a boil and add the green beans. Blanch for 3 minutes, then promptly drain and transfer the beans to a bowl of cold water to stop the cooking process. Drain again and set aside.
5
In a small jug, whisk together the remaining oil, juice of the second lemon, mustard, and most of the chopped dill to create a dressing.
6
In a large mixing bowl, combine the cooled wild rice, blanched green beans, and diced cucumber. Pour the dressing over the mixture and toss gently to coat thoroughly.
7
Once the salmon is cooked, flake it into bite-sized pieces and gently fold it into the rice salad, reserving some salmon for garnish. Serve the salad in individual bowls topped with the reserved salmon flakes and a sprinkle of the remaining dill.
Nutrition Information
7.5 g
Fat
18.75 g
Carbs
10 g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is the main protein in the Lemon-Dill Salmon Wild Rice Salad?
The main protein in this recipe is 500g of filleted salmon.
How many servings does this recipe yield?
This recipe is designed to serve 8 people.
Is this salmon salad considered low in cholesterol?
Yes, this salad is specifically highlighted as a low cholesterol and healthy meal option.
What temperature should I set my oven to for the salmon?
Preheat your oven to 200°C, which is Gas Mark 6 or 180°C for fan-assisted ovens.
How long does the salmon need to roast?
The salmon should be roasted in a foil parcel for approximately 20 minutes until cooked through and flaky.
What type of rice is used in this recipe?
The recipe calls for 500g of cooked wild rice.
How should I prepare the salmon for roasting?
Place the salmon on foil, drizzle with 1 tablespoon of oil, squeeze the juice of one lemon over it, season with salt and pepper, and seal the foil parcel.
What ingredients are needed for the salad dressing?
The dressing consists of oil, the juice of a second lemon, Dijon mustard, and fresh chopped dill.
How many calories are in a single serving?
Each serving contains approximately 200 calories.
Is this recipe suitable for lunch or dinner?
Yes, it is described as a delightful dish for either lunch or a light dinner.
What type of mustard is recommended?
The recipe prefers Dijon mustard for the lemon-mustard vinaigrette.
How do I prepare the green beans?
Trim 250g of green beans, blanch them in boiling water for 3 minutes, then immediately transfer them to cold water to stop the cooking.
What is the fat content per serving?
There are 7.5 grams of fat per serving.
How many carbohydrates are in each serving?
Each serving contains 18.75 grams of carbohydrates.
How much protein is provided per serving?
This recipe provides 10 grams of protein per serving.
How much fresh dill is required?
The recipe requires 15g of fresh, chopped dill.
How is the cucumber prepared for the salad?
Half of a cucumber should be diced before being added to the rice mixture.
Should the wild rice be hot or cold when mixing?
The wild rice should be cooked and then allowed to cool before being combined with other ingredients.
How do I incorporate the salmon into the salad?
Once cooked, flake the salmon into bite-sized pieces and gently fold them into the rice salad.
Can I garnish the dish?
Yes, it is recommended to reserve some salmon flakes and a bit of dill to top the individual bowls before serving.
How much oil is used in total?
The recipe uses 100ml of oil in total, divided between the salmon roasting and the dressing.
How many lemons are needed for this recipe?
Two lemons are needed: one for the salmon and one for the vinaigrette.
What is the total number of ingredients?
There are 8 main ingredients in this recipe.
What are the primary flavor profiles of this dish?
The dish features a zesty lemon-mustard flavor combined with fresh dill and nutty wild rice.
Is this a seafood-based dish?
Yes, salmon is the primary ingredient and the dish is tagged under seafood.
How do I ensure the salmon stays moist?
Roasting the salmon inside a sealed foil parcel helps keep the fish succulent and moist.
Is the salad served warm or cold?
It is typically served as a chilled or room-temperature salad since the rice and beans are cooled before assembly.
What texture should the green beans have?
Blanching for 3 minutes and then shocking in cold water ensures they remain crisp and vibrant green.
Can I use a different herb if I don't have dill?
While dill provides a specific flavor profile, you could experiment with parsley, though the recipe is designed for the lemon-dill combination.
Is this recipe nutrient-dense?
Yes, it is packed with protein and nutrients, making it a wholesome meal choice.