x Abu Dhabi, UAE Friday 21 July 2017

Healthy recipe: Marinated salmon with broccoli and edamame beans

Although it takes a little longer to prepare than most stir-fry recipes, the extra flavour achieved through marinating the salmon makes it worthwhile.

Courtesy Scott Price
Courtesy Scott Price

Although this dish takes a little longer to prepare than most stir-fry recipes, the extra flavour that is achieved through marinating the salmon makes it worthwhile. Unless it's been battered and deep fried, fish tends to be a winner nutrition wise and salmon is no exception. It's a great source of protein and omega-3 as well as iron, zinc, calcium and magnesium, and vitamins D, E and A.

Dicing the salmon helps the fish to absorb the flavour of the marinade and by cooking it over a high heat, the sauce will caramelise nicely.

The greens add health benefits to the dish, too. Broccoli is regarded as a superfood and edamame beans are just as good for you, being a complete protein that is high in fibre, vitamin C and folic acid.

The brown rice vermicelli are low in fat and sodium, don't contain any cholesterol and are gluten-free.

For the marinade:

3 tbsp honey

1 small knob ginger, peeled and sliced into matchsticks

1 garlic clove, peeled and sliced

2 tbsp soy sauce

1 orange, zest and juice

2 fillets salmon, skinned and diced into 2cm x 2cm pieces

100g brown rice vermicelli

100g tenderstem broccoli

75g edamame beans

2 tbsp vegetable oil

head Chinese cabbage roughly chopped

4 spring onions, sliced

Place all the ingredients for the marinade in a small pan over a medium heat. Bring to the boil. Reduce the heat and leave to simmer for 4-6 minutes, until thickened.

Remove from the heat and leave to cool completely. Pour the mixture over the diced salmon, turning to coat. Leave to marinate for at least 30 minutes.

Cook the broccoli and edamame beans in boiling, salted water until tender, but not cooked through. Drain and refresh in ice-cold water to stop the cooking process.

Cook the noodles according to the packet instructions.

Heat a tablespoon of oil in a large pan over a high heat. Shake the excess marinade from the salmon (but don't throw the marinade away) and add the fish to the pan. Cook for 1-2 minutes on each side. Remove from the pan and keep warm in a low oven.

Add another tablespoon of oil to the pan, followed by the broccoli, edamame beans and cabbage. When the cabbage starts to wilt, add the leftover marinade and noodles.

Divide the mixture between two serving plates, place the salmon on top and scatter over the spring onions. Serve immediately.

Nutritional information for average serving (128g) teriyaki salmon

Calories: 160

Calories from fat: 81

Total fat: 9g

Saturated fat: 2g

Protein: 17g

Source: http://caloriecount.about.com.

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