Nutritional info per serve: 180 calories, 20.6g protein, 14g carbohydrates, 1.6g fibre, 4.7g fat (1.1g saturated).


  • 5 x 100g pouches of salmon or 500g of canned salmon
  • 1 cup cooked brown rice (cooked prior)
  • 2 green/spring onions, finely chopped
  • 2 tbsp fresh parsley and chives, chopped
  • 1 tsp orange & lemon zest
  • 2 tbsp fruit chutney
  • 1 small red capsicum, finely chopped
  • 1 large carrot, grated
  • 8 egg whites (1 cup liquid whites)
  • 1 whole egg
  • Fresh black pepper for seasoning
  • Canola cooking spray oil


Step 1: Preheat oven 200°C. Lightly spray a 20cm  round cake/baking pan and line base with grease-proof paper.

Step 2: In a large mixing bowl, place cooked rice, salmon, onions, herbs, citrus zest, chutney, capsicum and carrot.

Step 3: In your blender or Magic Bullet, whisk eggs on high for 10 secs and pour over ingredients in bowl.

Step 4: Season with black pepper and mix everything together really well.

Step 5: Transfer and press mixture into cake tin, and bake in oven until golden and firm. Leave in tin for 5-7 mins before carefully turning slice out of tin.

Step 6: Cut into slices and serve with fresh veggies/salad.