FISH, rice and fresh vegetables are all good for you -- and by putting them together you can make a quick, delicious and nutritious meal.

Salmon shouldn't be confined to Sunday afternoon sandwiches and this recipe allows you to add succulent chunks to a tasty summer meal.

Wild Alaska canned salmon is low in cholesterol and high in protein, calcium, vitamins and Omega 3 oils. Most of the vegetables listed are family favourites but butternut squash may be a new one on your shopping list.

Don't worry, though, as they are readily available from greengrocers and supermarkets.

Wild Alaska Salmon With Roasted Vegetables

418g can red or pink wild Alaska salmon

1 medium butternut squash

1 onion, roughly chopped

1 red pepper, deseeded and roughly chopped

1 yellow pepper, deseeded and roughly chopped

1 large courgette, cut into chunks

3 tbsp olive oil

2 sprigs of rosemary or thyme

225g/8oz long grain rice

Salt and freshly ground black pepper

Drain the salmon, reserving the liquid for the rice, remove any skin and bones if desired and break with a fork into large pieces.

Preheat the oven to 200C/400F/Gas mark 6.

Peel, deseed and chop the butternut squash into eight wedges and place into a roasting tin with the onion, peppers and courgette.

Season to taste and sprinkle with the olive oil. Add the sprigs of rosemary or thyme.

Roast the vegetables for about 45 minutes until they are tender, turning them over after about 20 minutes.

About 15 minutes before the vegetables are ready, put the rice on to cook in lightly salted boiling water with the reserved salmon liquid added for flavour.

Cook until tender, then drain well.

Lift the wedges of butternut squash and about half the other vegetables on to four warmed serving plates.

Stir the salmon chunks through the hot, cooked rice with the remaining vegetables and spoon on to the plates.

Serves four.