

Sesame-soy salmon with stir-fried rice
Photographer: Mark O'Meara
First published: Jul 2017
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
Units: Metric | Imperial (US)
- 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
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Instructions
- 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 527cal
-
Kilojoules 2210kJ
-
Protein 28g
-
Total fat 29g
-
–Saturated fat 8g
-
Carbohydrates 35g
-
–Sugars 7g
-
Dietary fibre 7g
-
Sodium 340mg
-
Calcium 150mg
-
Iron 2.5mg
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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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