Who says meatballs are just for pasta and red sauce? These curry fish balls are an exciting focal point for this salad inspired by traditional Asian flavours. The raw greens and herbs deliver freshness to the salad, while the sweet and nutty-tasting black rice adds a visual pop. If you can’t use black rice, long-grain brown rice can stand in.
Can do
Convenient canned salmon is a strong source of heart-helping omega-3 fatty acids. If your budget allows, opt for the sockeye version, which typically has higher levels than pink salmon. You can now find no-salt-added options for both.
Salmon Ball Rice Salad with Sweet and Sour Dressing
Ingredients
- 3 - 5 1/2 oz (160 g) cans salmon, drained
- 1/3 cup (80 mL) bread crumbs
- 2 tsp (10 mL) curry powder
- 1/2 tsp (2 mL) garlic powder
- 3 Tbsp (45 mL) plain yogurt
- 1 large organic egg, lightly beaten
- 1 green onion, finely chopped
- 1 tsp (5 mL) grapeseed or avocado oil
- 1 cup (250 mL) black “forbidden” rice
- Juice of 1 large orange
- 2 Tbsp (30 mL) chopped shallot
- 2 Tbsp (30 mL) low-sodium soy sauce, tamari, or coconut aminos
- 2 tsp (10 mL) honey
- 1 Tbsp (15 mL) finely chopped gingerroot
- 1 tsp (5 mL) Asian chili sauce
- 1 tsp (5 mL) sesame oil
- 3 cups (750 mL) sliced baby bok choy greens
- 1/2 cup (125 mL) chopped mint
- 1/2 cup (125 mL) chopped basil
- 1/3 cup (80 mL) unsalted roasted peanuts
- 1/4 cup (60 mL) chopped chives
- Preheat oven to 400 F (200 C).
Nutrition
Per serving:
- calories468
- protein36 g
- total fat20 g
- sat. fat4 g
- total carbohydrates36 g
- sugars11 g
- fibre4 g
- sodium386 mg
Directions
01
In large bowl, combine salmon, bread crumbs, curry powder, garlic powder, yogurt, egg, and green onion; stir, breaking up salmon, until well mixed. With clean hands, roll into 16 golf ball-sized balls and place on parchment paper-lined baking sheet. Lightly brush balls with grapeseed or avocado oil. Bake until balls are firm and golden, about 20 minutes.
02
In medium-sized saucepan, bring 4 cups (1 L) water and black rice to boil. Reduce heat to medium-low and simmer, covered, until rice is tender, about 25 minutes. Drain well.
03
In small saucepan, place orange juice, shallot, soy sauce, honey, ginger, and chili sauce and warm over medium-low heat for 3 minutes. Stir in sesame oil.
04
Toss together cooked rice, bok choy, mint, and basil. Divide rice mixture among 4 serving plates and top with salmon balls. Drizzle on orange dressing and top with peanuts and chives.
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
