Curried Salmon and Rice Slice

May 31, 2023May 31, 20230 2
Delicious Curried Salmon and Rice Slice recipe for a healthy lunch or dinner
in Seafood

Prep

20 min

Cook

40 min

Ready In

60 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

440 g salmon or 440 g tuna
1 cup long grain rice
1 egg
30 g butter
salt
pepper
45 g butter
1 1/2 tablespoons curry powder
1/2 cup mayonnaise
2 tablespoons parsley ( or more )
60 g cheese , grated
2 tablespoons flour
1 1/2 cups milk
2 teaspoons lemon juice
1 egg

Nutrision Information

Servings Per Recipe
6
Calories
497
Sugar
3g
Fat
30g
This Curried Salmon and Rice Slice recipe is perfect for those who enjoy seafood and are looking for a healthy lunch or dinner option. The dish is a creative take on the traditional salmon and rice combination, with the addition of curry powder and a creamy sauce. The salmon provides a good source of protein and omega-3 fatty acids, while the rice and vegetables offer fiber and nutrient content. This recipe is perfect for meal prepping for the week or for a special occasion.

Instructions

1.Cook the rice according to package instructions and set aside to cool.
2.Preheat oven to 180°C.
3.Grease a 20 x 30cm slice tin with butter.
4.In a bowl, whisk the egg then stir in the cooled rice, salt and black pepper.
5.Press the mixture into the prepared tin and bake for 10 minutes, then remove from the oven and set aside to cool.
6.In a frying pan, melt the butter and curry powder, and stir for 1-2 minutes or until fragrant.
7.Add the salmon to the frying pan and cook for 5 minutes or until cooked through, and then set aside to cool.
8.In a bowl, mix the mayonnaise, parsley and grated cheese together, then spread over the cooled rice base.
9.Flake the cooked salmon over the top of the cheese mixture.
10.In a saucepan, melt the remaining butter and stir in the flour until a paste forms.
11.Slowly add the milk, stirring constantly, until the mixture thickens and boils.
12.Remove from the heat and stir in the lemon juice and egg.
13.Pour the sauce over the salmon and bake in the oven for 25 minutes or until golden brown.

PROS

This recipe is a great way to incorporate salmon into your diet, which is a good source of omega-3 fatty acids that are beneficial for heart health.

The dish can be easily transported and makes a great lunch or dinner option.

CONS

If using tuna instead of salmon, be aware that it often contains higher levels of mercury, which can be harmful if consumed in high quantities.

HEALTH & BENEFITS

Salmon is a good source of protein, vitamin B12, and omega-3 fatty acids, which are linked to reducing inflammation and improving heart health.
Curry powder contains turmeric, which has been shown to have anti-inflammatory properties.
This recipe also contains parsley, which is a good source of vitamins A, C and K.

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