Your Health Is My Business

Baked Rice and Curried Pink Salmon Slice

Prep Time

1 hour

Prep Notes

Pre-soak your brown rice for a couple of hours if you can, prior to cooking it in the oven.

Cooking Time

45 minutes


6 big slices


1 1/2 cups of organic brown rice

1/2 cup of sunflower seeds

1/2 cup of pepitas

1 egg

3 tbs flour (I used spelt wholemeal but any plain flour will work)

50 gm butter

2 cups milk

400 gm tin of pink salmon

1 tbs red curry paste

1/2 cup grated cheese to top, freshly grated tasty cheese is yum, but you could top with feta or mozzarella too

Sesame seeds and nigela seeds to top


Rinse and drain the rice, place in a large baking dish with 3 cups of boiling water, cover with foil and place in a pre-heated oven to cook for approx 40 minutes.

While the rice is cooking make your white sauce; Melt the butter in a medium pot, then add the flour and stir until combined and you have a thick paste, you might need slightly less or more flour. Cook off on a low heat for a couple of minutes, making sure you don't burn it.

Add the milk slowly and whisk so you don't have any flour lumps form. Continue to whisk or stir until the sauce thickens. Add the curry paste and stir.

Drain your tin of salmon and break up or mash in a bowl, bones and all. Add the salmon to the white sauce and combine, you can season now if you think you need it, with salt and pepper.

Once the rice is cooked, remove from the oven and let it cool slightly. Add the sunflower seeds,pepitas, and the egg and stir to combine.

Pour the white sauce over the top of the rice, sprinkle the grated cheese on top and then top with sesame seeds and nigela seeds (if you have them)

Place back in the oven for 30 minutes or so, just for the cheese to melt and crisp up.

Serve with a green salad or some sauteed greens!


This is a little more time consuming than I would normally like, but once the rice is cooked it super simple to put together and eat throughout the week, just reheat your serve in the oven!