Hot-cooked salmon and brown rice salad

Name: Hot-cooked salmon and brown rice salad
Prep time: 12 min
Cook time: 15 min
Total time: 27 min
Yield: 4 portions

Freshly cooked salmon flaked through brown rice with cucumber, peas and lemon. Salmon is a lower-mercury fish under FSANZ advice.

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Portions

Ingredient quantities update automatically. Cooking times may need a little adjustment when you change the batch size.

For 4 portions. Tick items as you go — nothing is changed for anyone else.

Our recipes use a 15 ml tablespoon. The standard Australian tablespoon holds 20 ml, so use three level teaspoons where a tablespoon is listed.

This recipe contains foods that can contribute to a varied and balanced diet during pregnancy.

Step 1. Bake the salmon at 200°C (180°C fan) for 12 to 14 minutes until opaque and flaking easily.
Step 2. Boil the peas for three minutes, then drain and cool.
Step 3. Toss the rice with the peas, cucumber, spring onion, dill, lemon juice and oil.
Step 4. Flake the hot salmon through and serve warm, or cool quickly and refrigerate for lunch tomorrow.

Ingredient brands and substitutions can change allergen content. Always check the labels on the products you buy.

Cook eggs until both the white and the yolk are firm, and cook meat, poultry and seafood until steaming hot throughout.
Use pasteurised milk, yoghurt and cheese. Soft and surface-ripened cheeses are only suitable when cooked until steaming hot.
Avoid pre-prepared salads, deli meats, pâté, raw sprouts and cold smoked or raw seafood while pregnant, and wash all produce well.
Refrigerate leftovers within two hours, keep them at or below 5°C, and reheat once until steaming hot throughout.
Food Standards Australia New Zealand advises two to three serves a week of most fish, including salmon, barramundi, trout, prawns and canned tuna, and limiting high-mercury fish such as shark (flake), swordfish, marlin, orange roughy and catfish.

Ingredient brands and substitutions can change allergen content. Always check the labels on the products you buy.

Healthy eating when you're pregnant or breastfeeding — National Health and Medical Research Council — Eat for Health, reviewed 10 September 2026
Foods to avoid when pregnant — healthdirect Australia, reviewed 10 September 2026
Advice for pregnant women about food safety — Food Standards Australia New Zealand, reviewed 10 September 2026
Mercury in fish — advice for pregnancy — Food Standards Australia New Zealand, reviewed 10 September 2026