Stir Fried Salmon

Fatty fish like wild salmon provide you with an excellent source of protein and omega 3, anti-inflammatory fatty acids. Always look for wild salmon rather than farmed, as it is by far the healthier option providing a 10-1 ration of Omega 3 to Omega 6 fatty acids. Salmon is one of the most versatile fish, if not eating it raw in sushi, you can poach it, bake it, grill it, pan fry it, and yes – you can stir fry it too.

I found this relatively simple and delicious recipe on the Chisel and Fork website and made only minor adaptations to it. Feel free to use any available vegetables such as broccoli, sugar snap peas, mushrooms, etc.

Stir frying is a quick and easy way of cooking, as long as you have prepared all your ingredients in advance and are ready to go. Make sure to make your marinade, slice and prepare all your vegetables, and steam those that take longer to cook if you have a sensitive stomach and cannot eat beans or broccoli al-dente. 

Ingredients for marinade

¼ cup tamari sauce

2 T water

2 T light brown sugar/honey

1 T cornflour/tapioca flour

1 t rice vinegar

1 t sesame oil

3 garlic cloves, minced

1 t fresh ginger, grated or ½ teaspoon dry ginger

1 green onion diced

1 T toasted sesame seeds

¼- ½ t red pepper flakes (optional – if you’d like a bit of heat)

Ingredients for stir-fry

500-gram salmon cut into inch cubes

2 T oil (macadamia, coconut, olive)

1 red bell pepper (capsicum)

1 large carrot, peeled and cut into matchsticks

1 cup green beans

 Instructions

1. In a large bowl mix together the tamari sauce, water, sugar/honey, cornflour/tapioca, rice vinegar, sesame oil, green onions, garlic, fresh ginger and roasted sesame seeds.

2. Add the cubed salmon to the marinade and coat well, set aside, or refrigerate for later.

3. If you like your green beans well cooked, steam them until soft. If you like al-dente, skip this stage.

4. Heat 1 T of oil in a wok or large pan and stir fry the vegetables till tender, for about 5 minutes. If you steamed your green beans, add them to the other vegetables at the end. Remove vegetables from pan and set aside.

5. Reduce heat to medium, add the remaining 1 T oil, drain most of the marinade off the salmon and reserve it for later. Put the fish in the oil to cook for 2-3 minutes on one side then flip and cook for 2-3 minutes on the other side. Don’t move the fish around too much, let it brown on each side.

6. Add the remaining marinade and stir-fried vegetables to the pan and cook till fish is done, 2-3 minutes or less. You will know it is done when it flakes easily and turns opaque.

7. Serve over some rice and garnish with sesame seeds and green onion. If you are avoiding carbs, serve on its own or try cauliflower rice.