Sesame-soy salmon with stir-fried rice

This fried rice dish works hard for you. It is high-fibre and dairy free and the accompanying salmon gives you an omega-3 boost and, best of all, it's a breeze to make.

Serves: 4

Time to make: 25 mins , plus 30 mins marinating

Ingredients

More weights & measures

2 tablespoons reduced-salt soy sauce
1 ½ tablespoons mirin (see tip)
2 teaspoons sesame oil
4 x 100g skinless salmon fillets
1 cup frozen baby peas
1 red capsicum, seeded, diced
1 small bunch kale, trimmed, centre vein removed, chopped
2 cloves garlic, crushed
2 cups steamed basmati rice
spray oil
2 bunches steamed broccolini or 4 cups broccoli florets, to serve

Instructions

Stay Awake

In a shallow glass or ceramic dish, combine 1 tablespoon of the soy sauce, 1 tablespoon of the mirin and 1 teaspoon of the sesame oil. Add salmon fillets, turn to coat. Cover and set aside in the fridge to marinate for a minimum of 30 minutes.
In a large wok, heat remaining sesame oil over a high heat. Stir-fry peas and capsicum for 1 minute. Add kale and garlic and stir-fry for 2 minutes, or until vegetables are just tender. Add steamed rice and remaining soy sauce and mirin. Stir-fry until heated through and combined. Keep the stir-fried rice warm.
Heat a chargrill pan or non-stick frying pan over a medium-high heat. Drain the salmon and lightly spray with oil. Grill salmon fillets for 2 minutes each side, for medium, or until cooked to your liking.
Serve grilled salmon on rice with steamed broccolini.

Variations

Make it gluten free: Check soy sauce and mirin are gluten free.

HFG tip

Find mirin at Asian grocers or the international section of supermarkets, or substitute with 1 teaspoon sugar.

Nutrition Info (per serve)

Calories 527 cal

Kilojoules 2210 kJ

Protein 28 g

Total fat 29 g

Saturated fat 8 g

Carbohydrates 35 g

Sugar 7 g

Dietary fibre 7 g

Sodium 340 mg

Calcium 150 mg

Iron 2.5 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.