This is one of my absolutely favourite meals. Sadly I can’t have the salmon element of this dish as regularly as I’d like as my hubby isn’t too keen on fish in any form other than finger but we have the stir fried vegetables in their delicious syn free sauce with chicken every Sunday. We call it ‘Stir Fry Sunday’ because our shopping comes on a Monday and I like to use up all the vegetables left over in the fridge on a Sunday evening. I add julienned noodles of courgette and carrot to my stir fries to make it super speedy and suitable for not only EE but SP and Red/Original days too, obviously you could add quorn pieces instead of salmon or chicken and it would be free on Green days too, so it’s very versatile. The pan fried salmon is also fantastic with mushy peas and swede fries (recipe coming soon), for fish and chips SP style! So here we go…
Pan Fried Salt and Pepper Salmon with Stir Fried Vegetables
Syn free on EE, SP and Red/Original Days (see note above re Green plan)
• 2 x Salmon Fillets with skin on (you cook with skin on but don’t eat it)
• 2 garlic cloves, finely chopped
• Half and onion, finely sliced
• 1 inch piece of fresh ginger, finely chopped
• Half a red pepper, cut into strips
• Half a yellow pepper, cut into strips
• Half a tub of chestnut mushrooms, sliced
• Half a head of broccoli, chopped into small florets
• 1 carrot, made into carrot noodles with a julienne peeler – don’t worry about the centre, you don’t want to lose a finger making your noodles
• 1 courgette, made into courgette noodles with a julienne peeler – don’t use the centre part with the seeds, but you can chop up the centre and add to the stir fry to avoid any waste
• 1 tbsp of soy sauce
• 1 tbsp of balsamic vinegar
• Black Pepper
• Low calorie cooking spray
Begin by spraying a wok with the low calorie cooking spray and put over a medium heat.
When the wok is hot, add the chopped garlic, sliced onions, fresh ginger, strips of red and green pepper, sliced mushrooms and florets of broccoli to the wok. Cook for 5 minutes until the vegetables have softened a little, then add the balsamic vinegar and soy sauce and season to taste with the black pepper. Stir it well and allow to cook for 5 minutes.
Meanwhile season the skinless side of your salmon well with salt and pepper. Spray a frying pan with the low calorie spray and put on a medium heat. When the pan is hot, add the salmon to the pan with the seasoned side down. Cook for 5 minutes, then turn and cook skin side down for a further 5 minutes.
Whilst the skin side of the salmon is cooking add your courgette and carrot noodles to the wok with the other vegetables and stir well. Allow to cook for 5 minutes before serving up and topping with the salmon. Remember don’t eat the salmon skin!
I hope you enjoy this as much as I do x