Salads & bowls · 2 servings

Canned salmon, cucumber & brown rice salad

Name: Canned salmon, cucumber & brown rice salad
Prep time: 10 min
Total time: 10 min
Yield: 2 servings
Ingredients: Pink salmon, canned in brine, drained — 210 g; brown rice, cooked — 300 g; cucumber — 150 g; baby spinach — 60 g; spring onion — 20 g; lemon juice — 15 g; olive oil — 10 g

Canned pink salmon over brown rice with cucumber, spinach and lemon. A 10-minute, no-cook lunch with omega-3 and calcium.

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At a glance

All meals · 10 minutes active preparation · 10 minutes total · meal

Method range: 1–4 servings.

Contains: fish. Check individual packaging and cross-contact information; this is not an allergy-safety guarantee.

Estimated per serving

Energy: 1911 kJ
Protein: 29.5 g
Carbs: 51.7 g
Fat: 13.3 g

Iron: 2.8 mg
Calcium: 255.6 mg
Folate: 88.1 µg
Vitamin C: 18.0 mg

* Partial ingredient data. Additional cooking losses may not be included. Open recipe for all vitamins, minerals and calculation notes.

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Ingredients

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Nutrition weights for 2 servings. Changing the batch size keeps the per-serving nutrition the same.

Pink salmon, canned in brine, drained210 g
brown rice, cooked300 g
cucumber150 g
baby spinach60 g
spring onion20 g
lemon juice15 g
olive oil10 g

Method

Drain the salmon and break it into chunks, keeping the soft bones for calcium.
Dice the cucumber and slice the spring onion.
Toss the cooked brown rice with the baby spinach, cucumber, spring onion, lemon juice and olive oil.
Divide between two bowls and top with the salmon.

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Nutrition

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Macros and selected micronutrients. Open All nutrients for the full nutrient and food-component profile. Availability varies by ingredient. Select a nutrient to see which ingredients supply it.

Overview, per serving
Nutrient	Amount	Reference comparison
	1911 kJ	—
	29.5 g	—
	13.3 g	—
	4.7 g	19%AI
	51.7 g	—
	256 mg	26%RDI
	80 µg	53%RDI
	2.8 mg	16%RDI
	1.37 µg	57%RDI
	88 µg	22%RDI
	18.0 mg	40%RDI

Estimates from the identified food records, including dated product labels where specified. “Not reported” is unknown; partial totals may be incomplete. Whole-batch amounts are not compared against one person’s daily reference. Per-serving percentages compare one serving with daily RDI/AI targets for Women 31–50 years, not upper limits. Values use foods in their recorded states; additional cooking losses are not modelled unless you select a supported method when editing ingredients.

About this recipe

Editorially reviewed; not kitchen tested. Original owner-specified recipe, editorially reviewed; not kitchen-tested. Quantities are edible grams for two servings.

MorselMetrics October 2026 original recipes · Original MorselMetrics recipe text; nutrient data retain their source terms

Independently composed for MorselMetrics, October 2026. Editorially reviewed; not kitchen-tested. AFCD and selected validated AUSNUT nutrient records retain FSANZ attribution and source terms.

Calculation assumptions & recipe adaptations

Original October 2026 recipe copy supplied by the owner.

Original owner-specified recipe, editorially reviewed; not kitchen-tested. Quantities are edible grams for two servings. Missing nutrients are not treated as zero. All measured added oil is counted. Generic and historical formulation data can differ from the product used.

Pink salmon, canned in brine, drained: Weighed edible quantity for the whole two-serving recipe.
brown rice, cooked: Weighed edible quantity for the whole two-serving recipe.
cucumber: Weighed edible quantity for the whole two-serving recipe.
baby spinach: Weighed edible quantity for the whole two-serving recipe.
spring onion: Weighed edible quantity for the whole two-serving recipe.
lemon juice: Weighed edible quantity for the whole two-serving recipe.
olive oil: Weighed edible quantity for the whole two-serving recipe.

AFCD attribution, data & methods

Food matches used for nutrition

Pink salmon, canned in brine, drained: Salmon, pink, canned in brine, drained
brown rice, cooked: Rice, brown, boiled, no added salt
cucumber: Cucumber, common, unpeeled, raw
baby spinach: Spinach, baby, fresh, raw
spring onion: Onion, spring, fresh, raw
lemon juice: Juice, lemon
olive oil: Oil, olive