By EP Dietetics
10:12am, Monday 11 January 2016
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!).
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
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