Salmon Teriyaki Stir-Fry
This healthy, calorie counted salmon teriyaki noodle dish is a fan favourite and it's easy to see why. Brimming with Japanese-style flavours and packed with protein, it's a brilliant healthy midweek meal.
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Introduction
This recipe right here was the very first recipe I posted on my blog back in 2012 and, all these years later, it’s still one of my go-to speedy suppers. The combination of the spicy sauce and the meaty salmon is one of my favourites. I like to make the sauce a little runnier than a traditional teriyaki sauce so that it can fully coat the veg and noodles but if you like yours a bit thicker, use a little less water.
Ingredients
| 2 x 130g | salmon fillets |
| Thumb-sized piece of | ginger, peeled and finely minced |
| 2 cloves of | garlic, crushed |
| 1 small | chilli, finely chopped |
| zest of ½ lime and juice of 1½ limes | |
| 4 tbsp | dark soy sauce |
| 1 tbsp | honey |
| 1 | pepper, deseeded and sliced |
| 1 small | red onion, sliced |
| 100g | mangetout or sugar snap peas |
| 100g | baby corn |
| 100g | beansprouts |
| 1 tsp | light soy sauce |
| 200g | fresh egg noodles |
| low-calorie cooking spray |
Method
Spray a non-stick frying pan with low-calorie cooking spray, bring to a medium/ high heat and then pan-fry the salmon, skin-side down, for 2–3 minutes. Turn over and fry for another 2–3 minutes on the other side.
Once cooked, remove the salmon from the pan and set to one side. Spray the same pan again with low-calorie cooking spray and fry the ginger, garlic and chilli for a minute or so.
Add the zest and juice of half a lime and then add the soy sauce and honey. Let this cook for a minute or so until the mixture reduces down a little and goes sticky, then pop your salmon back into the teriyaki frying pan and cook for a further minute, drizzling the sauce over the salmon. Add a little cold water to the frying pan to loosen the sauce if you’d like the finished dish to be a bit more saucy.
Meanwhile, in a separate pan stir-fry the pepper, red onion, mangetout, baby corn and beansprouts in the light soy sauce until the onion starts to soften.
Remove the salmon from the saucy frying pan, pop to one side and then add the noodles and veg to the pan that has the sticky sauce in it. Combine well and cook for about 5 minutes until the noodles are piping hot, then squeeze in the juice of half a lime.
Serve the salmon on top of the vegetables and noodles and drizzle over any leftover teriyaki sauce. Finish by squeezing the juice of a quarter lime onto each portion.
CALS 627 FAT 25.8g CARBS 60.2g PROTEIN 39.2g
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