Dijon-dill salmon with crushed potatoes
Roasted salmon, crushed new potatoes and a cool dill sauce.
About 35 min · 495 kcal · 37 g protein per serving
Prawn, orange and fennel rice salad
A fresh rice salad with prawns, orange and finely sliced fennel.
By The foodose editorial team. Nutrition calculated from USDA FoodData Central. Checked on paper on 12 September 2026; not yet cooked in a test kitchen or photographed, so the times and yield are estimates. How we develop our recipes
What still needs a real kitchen
- Photograph the finished salad
- Time
- About 35 min
- estimated
- Serves
- 2
- see below
- Energy
- 385 kcal
- per serving
- Protein
- 31 g
- per serving
Ingredients for 2 servings
Check off ingredients as you go.
Contains crustaceans.
Cooking steps
Cook the rice in boiling water, following the packet. Drain it, spread it on a tray to cool quickly, and refrigerate it within an hour.
Slice the fennel as finely as you can, ideally on a mandolin, and cut the orange segments free of their membranes.
Combine the cooled rice, fennel, orange and prawns in a bowl.
Dress with the oil, lemon juice and parsley, turn everything over gently and serve chilled.
The useful detail
Remove tough orange membranes for a more pleasant texture. Cut down each side of a segment with a small knife and it comes out clean, leaving the papery walls behind.
Make it work for you
One serving is Half the salad, a generous bowlful. You can switch to a smaller portion in the ingredients above; it is three quarters of this, and it contains correspondingly less energy and protein. It is an option, not a goal.
Cooked quinoa instead of rice
Nuttier and lighter. Use about 250 g cooked.
Per serving: about 35 kcal less, about 2 g more protein, about 2 g more fat.
Celery instead of fennel
Crisper and without the aniseed note.
Per serving: about 10 kcal less, about the same protein, about the same fat.
Allergens: Adds celery.
Cooked crab instead of prawns
Sweeter and softer, in flakes rather than pieces.
Per serving: about 20 kcal less, about 7 g less protein, about 1 g more fat.
Estimated nutrition
Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.
A cold rice salad in which the prawns are almost pure protein and the dressing is oil and lemon rather than mayonnaise.
| Energy | 385 kcal |
|---|---|
| Protein | 31 g |
| Fat | 5 g |
| of which saturates | 1 g |
| Carbohydrate | 53 g |
| of which sugars | not calculated |
| Fibre | 4 g |
| Sodium | 150 mg |
Show calculation notes
Each ingredient’s weight is multiplied by its USDA FoodData Central values per 100 g. The whole recipe is added up and divided by 2. Raw weights are used for meat, fish and vegetables; beans and lentils are drained weights. All of the oil is counted as eaten. Added salt is not included; sodium from stock, bread, cheese and tinned food is.
| Ingredient | Weight used | Source | Energy | Protein |
|---|---|---|---|---|
| white rice | 100 g | FDC 168877Rice, white, long-grain, regular, raw, enriched | 365 kcal | 7.1 g |
| fennel | 100 g | FDC 169385Fennel, bulb, raw | 31 kcal | 1.2 g |
| oranges | 150 g | FDC 169097Oranges, raw, all commercial varieties | 71 kcal | 1.4 g |
| cooked prawns | 220 g | FDC 175180Crustaceans, shrimp, cooked | 218 kcal | 52.8 g |
| olive oil | 9 g | FDC 171413Oil, olive, salad or cooking | 80 kcal | 0.0 g |
| lemon juice | 10 g | FDC 167747Lemon juice, raw | 2 kcal | 0.0 g |
| parsley | 5 g | FDC 170416Parsley, fresh | 2 kcal | 0.1 g |
| Whole recipe | Divided by 2 | 769 kcal | 62.7 g |
Per serving the energy is rounded to the nearest 5 kcal, grams to the nearest whole gram and sodium to the nearest 10 mg. of which sugars could not be calculated, because one ingredient’s record does not cover it; the row above says which. Calculation method 1.0, September 2026. How the calculation works.
Storage and reheating
- In the fridge
- Cooked rice needs care: cool it within an hour, refrigerate it, and eat this salad within 24 hours. Do not reheat it.
- Reheating
- Eaten cold. Rice should not be reheated more than once, and this salad is not meant to be reheated at all.
Checked against US Food and Drug Administration, Refrigerator and Freezer Storage Chart, USDA Food Safety and Inspection Service, Leftovers and Food Safety, FoodSafety.gov, Safe Minimum Internal Temperatures, FoodSafety.gov, Cold Food Storage Chart and UK Food Standards Agency, Rice and cereals. UK guidance from the Food Standards Agency is shorter, at two days for most leftovers.
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About 20 min · 450 kcal · 31 g protein per serving