This quick salmon and veg recipe is great for those looking for an easy mid-week meal.
Ingredients
- 110g (1/2 cup firmly packed) brown sugar
- 2 limes, juiced
- 4 x 220g pieces salmon fillet, pin-boned, skinned
- 80ml (1/3 cup) vegetable oil
- 1 clove garlic, thinly sliced
- 2cm piece ginger, cut into julienne (matchsticks)
- 2 bunches baby (Dutch) carrots, trimmed, peeled
- 2 tablespoons Massel vegetable liquid stock
- 60ml (1/4 cup) soy sauce
- 2 bunches broccolini, trimmed
- Steamed rice (optional), to serve
Method
- Step 1To marinate salmon, place sugar, lime juice and 1 tablespoon water in a small pan. Cook, stirring, over high heat for 5 minutes or until sugar dissolves and mixture is syrupy. Transfer to a small bowl, then cool in freezer for 10 minutes.
- Step 2Place syrup and salmon in a large bowl and turn to coat well. Stand at room temperature for 15 minutes to marinate.
- Step 3Meanwhile, heat 2 tablespoons oil in a large wok over high heat. Add garlic and ginger, and stir-fry for 1 1/2 minutes or until starting to brown. Reduce heat to medium–high, add carrots and stock, then stir-fry for 5 minutes. Add soy sauce and broccolini, and stir-fry for a further 5 minutes or until vegetables are tender but still crunchy. Remove from heat.
- Step 4Using a slotted spoon, remove salmon from marinade and drain on paper towel. Place salmon and remaining 2 tablespoons oil in a large, non-stick frying pan, then place pan over medium–high heat. Cook for 4 minutes, turn salmon over, then cook for a further 2 minutes for medium–rare or until cooked to your liking. Remove pan from heat, season, then rest salmon in pan for 5 minutes.
- Step 5Divide vegetables among plates and top with salmon. Serve with steamed rice, if using.
- Low carb
- Lower gi
Nutrition
3098 kj
Energy
42g
Fat Total
8g
Saturated Fat
5g
Fibre
57g
Protein
143mg
Cholesterol
1201.6mg
Sodium
29g
Carbs (sugar)
30g
Carbs (total)
All nutrition values are per serve
Notes
For maximum flavour, marinate salmon in the fridge overnight. Substitute ocean trout or firm white fish for salmon.
- Author: Dominic Smith
- Image credit: Jeremy Simons
- Publication: MasterChef
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