A Simple Salmon Stir-Fry

When the US is experiencing record-high temperatures and the UK storms and torrential rain it can prove problematic to come up with a dish that has world-wide appeal. I love a summer salad but not when I’m chilled to the bone and think even our cousins across the pond may be tiring of the cold fare.

 

My solution is to whip up a simple stir-fry. It keeps cooking to the bare minimum (so no hot and steamy kitchens) and yet uses some wonderful salad and vegetable ingredients that are in plentiful supply.

 

This simple salmon stir-fry could be made with a bag of ready-prepared (fresh or frozen) stir-fry vegetables or you could, like me, simply visit your salad deli counter in major supermarkets and bag the bits you like…you’ll need about 300g/10 oz for this recipe.

 

I think it serves 2-3 ‘normal’ appetites but will easily feed about 4 wls patients. It’s also delicious cold as a lunchbox salad and will keep in the refrigerator for up to 2 days.

 

Serve with cooked noodles for a more substantial meal if liked.

 

A SIMPLE SALMON STIR-FRY

Ingredients

Metric/US

2 x 125g/4 oz skinless and boneless Wild Alaska salmon fillets

3 tbsp hoisin sauce

1 tbsp sweet chilli sauce

low-fat stir-fry spray

300g/10 oz fresh or frozen ready-prepared stir-fry vegetables

 

Method

I.  Cut the salmon into bite-szed chunks and place in a bowl with the hoisin and sweet chili sauce. Stir to coat and set aside.

2.  Generously spritz a large non-stick frying pan or wok with the low-fat stir-fry spray. Heat then add the stir-fry vegetables and cook for 2 minutes.

3.  Add the salmon mixture and stir-fry briskly for 2-3 minutes until the salmon is cooked, yet the vegetables remain crunchy. Serve immediately with noodles if liked.

 

SERVES 2-3

WLS PORTION: 1/2-3/4

 

CALORIES PER PORTION: 292 (based on serving 2 ‘normal portions)

PROTEIN:  26.5g

CARBOHYDRATE:  16.4g

FAT:  12.6g

 

Image courtesy of The Alaska Seafood Marketing Institute