For an easy and fantastic food idea try our Teriyaki and sesame salmon.
Ingredients
- 4 (100g each) salmon fillets, skin on (see tip)
- 1/4 cup teriyaki sauce
- 3 teaspoons canola oil
- 1 red capsicum, cut into 1cm pieces
- 3 green onions, thinly sliced
- 3 cups cooked brown rice (see note)
- 2 tablespoons salt-reduced soy sauce
- 1 teaspoon sesame oil
- 1 tablespoon sesame seeds, toasted
Method
- Step 1Preheat oven to 200C/180C fan-forced. Line a baking tray with baking paper. Place fish in a glass or ceramic dish. Add teriyaki sauce. Turn to coat. Cover. Refrigerate for 10 minutes.
- Step 2Heat 2 teaspoons canola oil in a large frying pan over medium-high heat. Remove salmon from marinade. Discard marinade. Cook salmon for 2 minutes each side. Transfer to prepared baking tray. Bake for 3 to 4 minutes for medium or until cooked to your liking.
- Step 3Meanwhile, heat remaining canola oil in a saucepan over medium heat. Cook capsicum and onion, stirring, for 2 to 3 minutes or until capsicum is tender. Add rice. Cook, stirring, for 2 to 3 minutes or until heated through. Remove from heat. Add soy sauce, sesame oil and sesame seeds. Stir to combine. Serve salmon with rice mixture.
- Low kilojoule
- Lower gi
Nutrition
1856 kj
Energy
15.5g
Fat Total
2.8g
Saturated Fat
3g
Fibre
27.1g
Protein
52mg
Cholesterol
1369mg
Sodium
48.1g
Carbs (total)
All nutrition values are per serve
Notes
1 cup brown rice makes 3 cups cooked.
Tip: Leaving salmon skins on ensures the fillets stay moist and in one piece.
- Author: Abi Ulgiati
- Image credit: Rob Palmer
- Publication: Super Food Ideas
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