Salmon, Vegetable and Rice Stir fry

Recently, it’s been tossed around in the media that instead of having 5 fruit and veg. a day, we now should be consuming 10!? Not sure about anyone else, but I don’t think I could manage that in a week…pretty bad, right?

This isn’t exactly your 10 fruit and veg, but it is a relatively healthy alternative to takeaway. You can adapt it to personal preference, for example instead of using salmon you could add tofu or quorn chicken.

I came up with this recipe recently as I was just hungry and needed to use up stuff that was already in the fridge. Additionally, being a student, I wanted to make something that was quick and easy!

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This serves either one hungry person or two people who just fancy a small bowl of food.

Ingredients:

  • 1  fillet of salmon (boneless and skinless because I hate removing tiny bones whilst trying to enjoy a meal!)
  • Green beans (about a handful/8)
  • Mushrooms (about 8 or so)
  • Spinach (two large handfuls, which may look like a lot but it does reduce with heat)
  • 1 small packet of Uncle Ben’s microwaveable white rice
  • Garlic and Black bean sauce (can find this in Tesco and any other large supermarket)
  • Korean BBQ sauce (I used the Sharwood’s brand from Tesco)
  • 1 teaspoon of sesame oil
  • Soy sauce

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Warning: the sauces may contain traces of nuts.

Utensils:

  • Medium/large frying pan
  • Small saucepan
  • The other obvious utensils- knife, chopping board, wooden spoon etc.

Method:

  1. Wash the mushrooms, spinach and green beans. Dry off. Slice up the mushrooms. Cut off the ends of the green beans.
  2. Place the green beans in a small saucepan, add water and bring to the boil. Cook at medium-high heat for just under 5 minutes depending on how crunchy you want them.
  3. Whilst the green beans are being cooked, put 1 teaspoon of sesame oil in your frying pan and heat it up. When the frying pan is heated up to a medium heat, add the mushrooms. Cook these until they reduce in size and become softer. Add the spinach for about 30 seconds. Place the mushrooms and spinach aside, either on a plate or a chopping board. We will be coming back to those later on. When the beans are ready, set them aside too.
  4. Thinly slice the salmon fillet into bite size pieces. It is important to thinly slice these as it will take less time to cook, plus, if you are like me and fear for your life that you may not have cooked raw meat fully, cutting the salmon into thinner slices allows you to see the change in colour more easily as it cooks.
  5. Add the salmon to a heated frying pan. Cook the salmon at medium-high heat. Space them out so that they can all cook at the same rate, rather than being in one pile.
  6. You will be able to see the salmon turn to an opaque, pastel pink colour as opposed to that translucent pink when it is cooking. As you see this colour change, flip over the pieces of salmon to cook the other side. The salmon should be slightly golden brown and inside should be opaque and be flaky when you cut into it. Note: There is no need to add any sort of oil when cooking this salmon. In fact, I recommend that you don’t use any. The salmon will produce its own healthy oils when being cooked.
  7. Place the sachet of Uncle Ben’s rice in the microwave and cook according to packet instructions.
  8. When the rice is done, add it to the frying pan with the salmon. Add the spinach, mushrooms and green beans that were set aside before.
  9. Add 1 teaspoon of the garlic and black bean sauce to the frying pan and stir it in. Then, add around 4-5 teaspoons of the Korean bbq sauce to the mix. Stir until the sauce and everything else is hot. Add soy sauce to taste and its done!

 

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