x Abu Dhabi, UAEFriday 28 July 2017

Teriyaki-style salmon with crunchy noodle salad

A refreshing, low-fat lunch filled with fresh, vibrant colours and flavours.

Grilled salmon makes a healthy and tasty meal.
Grilled salmon makes a healthy and tasty meal.

This light, tasty dish is packed with goodness. Omega-3-rich salmon contains healthy monounsaturated fat and is high in protein and vitamins and minerals such as vitamin D and B-12, selenium and phosphorous, properties that have contributed to many nutritionists hailing it as a superfood. The benefits of grilling the fish are two-fold: you don't add any fat and the sugar in the honey caramelises, to create a sweet, sticky glaze.

The noodle salad is filled with fresh, vibrant colours and flavours and makes a healthy accompaniment contributing towards your five a day. Leftovers can, of course, be eaten on their own and are perfect for taking to work as a refreshing, low-fat lunch. To make this a more substantial midday meal, you could poach a skinless chicken breast in the stock (before adding the noodles), leaving the meat to cool before shredding it into pieces and adding to the salad.

 

Teriyaki-style salmon with crunchy noodle salad

Serves 2

 

For the salmon:

2 tbsp soy sauce

1 tbsp rice vinegar

1 tbsp honey

3 tbsp water

1 tsp finely chopped ginger

2 x 175g skinless salmon fillets

For the noodle salad:

450ml water or stock (chicken or vegetable)

125g thin rice noodles

1 carrot, peeled and cut into matchsticks

cucumber, halved lengthways, deseeded and finely sliced

4 spring onions, sliced on the diagonal

75g bean sprouts

1 red chilli (or to taste), deseeded and finely sliced

2 tbsp each finely chopped mint, coriander and basil

1 tbsp lime juice

Put the soy sauce, rice vinegar, honey, water and ginger into a small saucepan, stir to combine and place over a high heat. Bring to the boil, then reduce the heat and simmer for two minutes. Set aside.

When the sauce is completely cool, pour into a large bowl and add the salmon fillets, turning to coat. Leave to marinate in the fridge for at least an hour or overnight if possible.

To prepare the noodle salad, bring the stock to the boil, then turn off the heat and add the noodles. Leave in the liquid for three to four minutes or until tender, then drain and tip into a large serving bowl.

When the noodles are cool, add the carrot, cucumber, spring onions, bean sprouts, chilli and herbs to the bowl. Pour over the lime juice and toss together until the ingredients are really well mixed.

Preheat the grill to high. Transfer the salmon to a baking tray and pour over the marinade. Grill the fish for six to seven minutes, until just cooked through.

Divide the noodle salad between two serving plates, place the salmon on top and pour over any of the remaining sauce. 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: www.caloriecount.about.com

eshardlow@thenational.ae