Simple salmon stir-fry
- January 2015
- Serves 4
- Hands-on time 30 min
Thomasina Miers’ healthy salmon stir-fry is perfect for the time of year when low-calorie, budget-friendly dishes are the order of the day. Rich in omega-3, vitamin D and vitamin C, it’s a nourishing meal that makes the salmon go a long way.
Or, liven up the winter months with this salmon and root vegetable traybake with zingy coriander pesto – it uses frozen salmon fillets for a filling, healthy and budget-conscious meal.
- 17.7g (2.9g saturated)
- 7.2g (5.5g sugars)
- 350g spring greens, tough stems removed, cut into 2-3 cm ribbons
- 1 large organic or wild salmon fillet (about 250g)
- 2-3 tbsp toasted sesame oil
- 2 dried chile de árbol chillies, torn in half (see Know-how)
- 1 large onion, finely chopped
- 3 fat garlic cloves, finely sliced
- 5cm piece fresh ginger, finely chopped
- 3-4 tbsp soy sauce to taste
- 3 tbsp fino sherry
- Good handful spiced seeds or toasted sesame seeds to garnish (optional)
- Lime wedges to serve
- Wash the spring greens in cold water, then put them in a large pan over a medium heat. Cook for 4-5 minutes (the residual water will provide enough moisture to steam them), stirring occasionally, until wilted and tender. Set aside.
- Cut the salmon fillet into thick slices, then cut each slice in half.
- Put a wok over a medium-high heat and add 2 tbsp sesame oil, then the chillies. Stir-fry for a few minutes or until they slightly blacken, then add the onion, garlic and ginger. Stir-fry until the onions soften. Turn up the heat, then add a splash of oil along with the salmon. Stir-fry for 1-2 minutes until it starts to colour.
- Add the wilted greens, soy and sherry and stir-fry for another minute or two to heat through.
- Discard the chillies, then divide the stir-fry among plates and scatter over the seeds, if using. Add a good squeeze of lime to each, then serve with noodles or rice, if you like.
Recipe from Chilli Notes by Thomasina Miers (£25; Hodder & Stoughton)
Thomasina Miers’ says “The scant amount of salmon in this recipe stretches amazingly well, making this an affordable, healthy dish I’d happily eat every week. I usually pair it with noodles, but it’s equally good with rice.”
The chile de árbol is a small, spicy Mexican chilli. You could use 1 tsp chilli flakes instead.
Health editor Anne Montague says: “Salmon is rich in omega-3 fatty acids, which help blood to flow through the body smoothly and prevent blood clots forming. It’s also one of the few food sources of vitamin D, the ‘sunshine vitamin’ needed for strong bones and immunity, which is in short supply during the winter months. Plus the vitamin C-rich greens and antibacterial benefits of garlic may help you to fend off colds and flu.”
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