Recipe Created By:

Andy Beattie



ready in

30 minutes



What you will need

  • 250g Riso Gallo Black Wholegrain Rustico rice
  • 200g tinned salmon (substitute tinned mackerel or tuna or even hot smoked salmon in order to get that healthy omega 3 hit)
  • 100g frozen shelled endamame beans (substitute frozen peas or corn or a combination of all three)
  • 5g Sesame seeds

For the homemade teriyaki sauce:

  • 200ml Soy sauce
  • 100g Honey, maple syrup or sugar
  • 200ml Pineapple juice
  • 20g Crushed Garlic
  • 30g Grated ginger


How to prepare:

This is a healthy lunch that draws on staples from the freezer and store cupboard.  The recipe for homemade teriyaki sauce is easy to make in advance and keep in the fridge. Substitute grilled tender stem broccoli or tofu for a vegetarian version and if you make the sauce with syrup or sugar then the dish is vegan.

Make the teriyaki sauce. This will keep for a few weeks in the fridge and is really versatile, so make a batch and add to stir fries, use as a marinade or baste on grilled meats/vegetables.

Add all the sauce ingredients to a saucepan, bring to a simmer and cook for a few minutes. Remove from the heat and allow to cool before storing in a clean container in the fridge

Cook the rice in salted water, following the instructions on the packet, until just done and retaining a little bite. Drain through a sieve and run under the cold tap in order to cool the rice quickly. Do this part ahead of time and store the rice in the fridge (Once cooked the rice will be approximately 500g in weight).


All the elements can be quickly brought together in the morning. Open the can and drain any liquid from the fish. Quickly run some cold water over the beans to defrost. Mix the cooked rice, beans and salmon together and dress evenly with the teriyaki.

To serve, sprinkle some sesame seeds on top.

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