Teriyaki salmon with stir-fried greens and brown rice
Make your own teriyaki salmon at home with this easy healthy recipe that's ready in just 20 minutes. The perfect dish for a hit of brain and heart-friendly omega 3s!
Serves: 4
Time to make: 20 mins
Total cost: $30.00 / $7.50 per serve
(at time of publication)
Ingredients
- 4 x 100g skinless salmon fillets
- 2 tablespoons teriyaki marinade
- 2 teaspoons sesame oil
- 1 teaspoon crushed garlic
- 1 long red chilli, seeds removed, finely sliced
- 2 bunches broccolini, trimmed, stems halved
- 2 bok choy, leaves halved lengthways
- 1 tablespoon reduced-salt soy sauce
- 2 x 250g pouches microwavable brown rice
Instructions
1 Combine salmon and teriyaki marinade in a shallow dish. Spray a large non-stick frying pan with olive oil and set over medium-high heat. Add salmon fillets and cook for 2-4 minutes each side, or until cooked to your liking. Remove and cover loosely with foil to keep warm.
2 Return pan to a medium-high heat and add sesame oil, garlic, chilli and broccolini; cook for 5 minutes. Add bok choy and soy sauce, and cook for a further 3 minutes, or until just tender.
3 Meanwhile microwave the rice according to packet instructions. Divide the rice, salmon and stir-fried greens among 4 plates and serve.
Variations
- Make it gluten free: Check teriyaki marinade and soy sauce are gluten free.
Nutrition Info (per serve)
-
Calories 566cal
-
Kilojoules 2370kJ
-
Protein 28g
-
Total fat 30g
-
–Saturated fat 7g
-
Carbohydrates 45g
-
–Sugars 6g
-
Dietary fibre 7g
-
Sodium 450mg
-
Calcium 80mg
-
Iron 2mg
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.
Photographer: Mark O'Meara
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
One comment on Teriyaki salmon with stir-fried greens and brown rice
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Loved this dish, as did our dinner guests – had lots of great comments. Will definitely cook again.