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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
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
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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.
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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Loved this dish, as did our dinner guests – had lots of great comments. Will definitely cook again.