This salmon red rice is a perfect fast meal and it’s on the table in just under 30 minutes! It’s also a great meal when you’re after quick and simple. Tasty and nutritious, it makes a really easy meal in a bowl.

Your body will thank you for making this selection. 

Ashleigh Feltham (MNutrDiet)

This meal is not just visually appealing and delicious, but your body will thank you for making this selection. Brown rice adds flavour but also more vitamins, minerals and fibre compared to the white varieties. Your body will not miss out on nutrition when it comes to Safcol salmon. This fish is a great source of omega 3 fat needed for heart, artery, and brain health. Also, as an anti-inflammatory fat, it may help reduce the symptoms associated with rheumatoid arthritis.

This meal has a range of herbs and spices from basil leaves to chilli and paprika. All are flavour enhancers but they are also full of antioxidants to help fight off the free radicals which can cause damage to the cells of your body. Adding to these benefits is the extra virgin olive oil providing over 36 antioxidants! As well, this oil is a healthy monounsaturated fat. The omega 3 polyunsaturated fat in the salmon also helps your cholesterol levels stay healthy.

Nutrition plays a strong role in keeping your immune system working well. Garlic and onions are great foods to include in your diet because they play this role due to the allicin in the garlic and the quercetin in the onion.

All the vegetables in this meal are a good source of potassium which is important for healthy blood pressure. Vegetables also add an additional fullness factor with their fibre. The tomatoes contain the antioxidant lycopene which, if you’re male, helps your prostate stay healthy. It also promotes a healthy heart and may decrease your risk of some cancers.

Peas add vitamin K which helps your blood to clot normally and your bones to stay strong. As well, peas contain vitamin A which is needed for your eyes to work well and to help your immune system function optimally. Both peas and capsicum are a good source of immune-boosting vitamin C. This is a complete meal with a great range of vegetables, a good source of lean protein and whole grain. So what’s not to love?

This nutritional information has been created using the foodstandards.gov.au online tool. While every attempt has been made to ensure accuracy, it should be considered a guide only.