Try this healthy yet flexible dish that can be eaten hot or cold!

Ingredients (serves 4, adjust accordingly):

  • 650g salmon fillet, skinned or any preferred fish
  • 650ml veg/chicken stock
  • 55g butter
  • 1 small onion finely chopped
  • 1 garlic clove grated or crushed
  • 1 tbsp curry paste (your choice)
  • 300g long grain rice/basmati/brown
  • 1 tbsp mango chutney
  • 1 tbsp lemon juice
  • 3 hard boiled eggs, shelled
  • 2 tomatoes
  • 3 tbsp parsley chopped
  • Salt & pepper


  • Put salmon (or preferred fish) in a pan and pour over hot stock. Bring to boil & cook for 6-8 mins. 
  • Remove from heat and leave salmon to cook in the stock.
  • Lift salmon out of stock onto a large plate. Save the stock.
  • Break salmon into large flakes, discard bones.
  • Melt butter in large clean pan. Add onion & garlic & cook until soft.
  • Add curry paste, cook for 1 minute.
  • Add rice & reserved stock and bring to boil.
  • Reduce heat to simmer and put lid on, cook for 10-12 minutes until rice is cooked (if using brown rice, this will take longer to cook)
  • Remove lid, stir in mango chutney & lemon juice.
  • Cut boiled eggs into quarters, add to rice along with flaked fish, tomatoes & parsley. 
  • Fold through the rice & season.
  • Return to heat for 3-4 mins until piping hot.

Macro breakdown per serving…

Calories – 686kcal

Carbs – 19g

Fat – 25g

Protein – 31.9g

Give it a try and tag us in your cooking attempts – READY, STEADY…COOK!

Blog by Heidi Surman – Operations Manager