Black Rice, Spinach, Salmon, and Mango Salad

Gluten Free
Dairy Free
Health score
43%
Black Rice, Spinach, Salmon, and Mango Salad
45 min.
6
347kcal

Suggestions

Ingredients

  • ounce baby spinach fresh
  • 1.5 cups rice black
  • 2.5 tablespoons canola oil 
  • teaspoon ginger fresh grated peeled
  •  garlic clove minced
  • cup grape tomatoes halved
  • 0.5 cup bell pepper green finely chopped
  • 0.5 cup green onions thinly sliced
  • teaspoon ground cumin 
  • teaspoon kosher salt 
  • 0.3 cup juice of lime fresh
  • cups mangos diced peeled ( 2 medium)
  • ounce salmon fillet ( 1/)

Equipment

  • bowl
  • frying pan
  • whisk

Directions

  1. Rinse rice, and drain well. Cook rice in boiling water 35 minutes or until al dente; drain. Cool.
  2. Heat a nonstick skillet over medium-high heat. Coat pan with cooking spray.
  3. Add salmon; cook 3 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Cool; break into bite-sized pieces.
  4. Combine juice and next 4 ingredients (through garlic) in a large bowl, stirring well with a whisk. Gradually add oil to juice mixture, stirring constantly.
  5. Add rice, mango, tomatoes, onions, pepper, and spinach; toss gently.
  6. Place 1 cup rice mixture in each of 6 bowls; top each with 1 ounce salmon.

Nutrition Facts

Calories347kcal
Protein14.97%
Fat25.82%
Carbs59.21%

Properties

Glycemic Index
35.63
Glycemic Load
6.33
Inflammation Score
-10
Nutrition Score
31.423043562018%

Flavonoids

Cyanidin
0.08mg
Delphinidin
0.02mg
Pelargonidin
0.02mg
Catechin
1.42mg
Eriodictyol
0.22mg
Hesperetin
0.9mg
Naringenin
0.21mg
Apigenin
0.01mg
Luteolin
0.81mg
Kaempferol
1.99mg
Myricetin
0.19mg
Quercetin
2.49mg

Nutrients percent of daily need

Calories:346.79kcal
17.34%
Fat:10.18g
15.66%
Saturated Fat:1.19g
7.42%
Carbohydrates:52.5g
17.5%
Net Carbohydrates:48.12g
17.5%
Sugar:13.15g
14.61%
Cholesterol:20.79mg
6.93%
Sodium:434.51mg
18.89%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.28g
26.55%
Vitamin K:165.65µg
157.76%
Manganese:2.12mg
106.16%
Vitamin A:3911.31IU
78.23%
Vitamin C:56.17mg
68.09%
Vitamin B6:0.76mg
38.14%
Selenium:25.55µg
36.5%
Vitamin B3:6.37mg
31.85%
Folate:120.57µg
30.14%
Magnesium:115.69mg
28.92%
Phosphorus:270.53mg
27.05%
Vitamin B1:0.34mg
22.84%
Vitamin E:3.15mg
21.03%
Potassium:709.95mg
20.28%
Vitamin B12:1.2µg
20.03%
Copper:0.39mg
19.45%
Fiber:4.38g
17.52%
Vitamin B2:0.29mg
17.04%
Vitamin B5:1.56mg
15.57%
Iron:2.36mg
13.11%
Zinc:1.52mg
10.16%
Calcium:67.75mg
6.78%
Source:My Recipes