Salmon & four-bean rice bowl
Tinned salmon and beans over rice: a cheap way to get oily fish into the week.
27 gprotein per serve
$2.63protein ingredients per serve (cheapest mix)
$2.68per serve at Woolworths only
252kcal per serve from these ingredients
2serves · about 10 min
Protein ingredients (for 2)
200 g drained tinned salmon (cheapest we track: Ocean Harvest Wild Alaskan Pink Salmon 415g, Woolworths, $7.50)- 200 g drained four-bean mix or chickpeas (cheapest we track: New Season 4 Bean Mix 420g, ALDI, $0.89)
Plan a shop for this recipeOpens the planner with tinned tuna & salmon and beans & lentils picked, priced at today's shelves.
Plan a shop for this recipeAlso needs (not costed)
- microwave rice
- cucumber, tomato
- lemon or soy dressing
Method
- Heat the rice.
- Top with flaked salmon, drained beans and chopped salad.
- Dress with lemon or a splash of soy.
Cost per serve at each supermarket
| Store | Per serve | Protein | kcal | Products used |
|---|---|---|---|---|
| ALDI | $3.82 | 28 g | 216 | Ocean Rise Salmon Pink Skinless & Boneless 200g; New Season 4 Bean Mix 420g |
| Coles | $3.51 | 24 g | 260 | Safcol Red Salmon; Coles Simply Chick Peas |
| Woolworths | $2.68 | 28 g | 247 | Ocean Harvest Wild Alaskan Pink Salmon 415g; Woolworths Four Bean Mix 420g |
Costs are each portion's share of the shelf price (cheapest matching product we track, per gram as eaten: drained weight for tins, edible portion for eggs), from prices checked 22 October 2026. Protein and kcal count only the costed protein ingredients, from each product's nutrition panel. Pantry items aren't included. General information, not a meal plan.