Crispy salmon with zucchini salad
By EP Dietetics
10:12am, Monday 11 January 2016
Dinner ideas
CRISPY SALMON WITH ZUCCHINI SALAD (serves 4)
Salmon is an oily fish like tuna, mackerel and sardines. It is rich in protein, a source of vitamins, minerals and antioxidants and Omega 3's (good for heart health). The recommended intake is 2-3 serves of oily fish per week (1 serve= 150g, basically hand size- unless you have really big hands!).
INGREDIENTS:
2 bunches asparagus
1/2 head broccoli cut into small florets
3 zucchini, peeled into ribbons
1/2 cup fresh mint leaves, chopped roughly
1/2 cup fresh coriander leaves, chopped roughly
1 fresh long red chilli, thinly sliced
4 X 150g salmon fillets, with skin
1 1/2 Tbsp reduced salt soy sauce
1 1/2 Tbsp mirin
1 tsp finely grated fresh ginger
1/2 tsp sesame oil
extra oil for rubbing on salmon
METHOD:
Steam asparagus, broccoli and zucchini until tender. Drain vegetables. Place in large bowl with mint, coriander and chilli. Gently toss to combine.
Heat a non- stick fry pan over medium- high heat. Place salmon fillets on a plate, drizzle skin side with oil and rub a little salt onto skin (helps it go nice and crispy!).
Cook salmon, skin side down, for 4-5 minutes or until skin is crisp. Turn salmon, cover and cook for a further 2 minutes for medium, or a little longer if you prefer (i like mine a little pink on the inside, but everyone's preference is different).
Combine soy, mirin, ginger, and sesame oil in a small bowl. Separate salad among 4 serving plates, top with salmon. Drizzle dressing over the top.
Updated 10:48am, Monday 11 January 2016
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