Salmon

10 Minute Salmon And Vegetable Stir Fry

Looking for a healthy dinner the family is going to enjoy on a short time frame? A quick stir fry is the best option since it’s made with wholesome vegetables, healthy salmon and takes just 10 minutes create.

RELATED: Quick and Easy Smoked Salmon Recipe

Ingredients

3 tablespoons vegetable oil

2 cloves garlic, chopped

1 cup baby carrots

1 cup asparagus, sliced

2 cups salmon fillet

1 red pepper, diced

1 green pepper, diced

2 tablespoons rice wine

1 tablespoon soy sauce

Method

  1. Heat the oil over a large wok, and fry the garlic until it begins to brown.
  2. Add the vegetables and cook for 2 minutes. Then add the salmon (feel free to cube or slice it into thin pieces so it can cook faster). Keep cooking for another 2 minutes until it begins to crisp.
  3. Combine the rice wine and soy sauce, and stir every few seconds. Cook for another 5 minutes, then serve immediately.

Image via iFoodReal

Grilled Salmon Sliders Recipe

Make these delicious nibbles the next time you’ve got some salmon leftover, or if you want to create a quick and tasty lunch. The recipe takes just 20 minutes to prepare and tastes amazing with avocado sauce, a touch of mayonnaise and some steamed vegetables.

RELATED: Quick and Easy Smoked Salmon Pasta Recipe

Ingredients

1/2 kilogram salmon (skinless, cut into smaller pieces)

3 tbsp olive oil

1 tbsp chilli flakes

1/2 tsp salt

Lemon juice

1/2 tsp black pepper

1/2 tsp cumin

Slider rolls

Instructions

  1. Combine the chilli flakes, salt and pepper into a small bowl. Season the fish in the mixture with some olive oil. In the meantime, pre-heat the grill.
  2. Place the salmon skin on the bottom of the aluminium foil and cook for about 10-15 minutes or until golden brown.
  3. Remove from the grill, then season with cracked black pepper and some extra lemon. Slice the salmon into smaller strips, then place them in each slider.

Image via Eat Drink Love

Open-Faced Smoked Salmon Sandwiches

A breakfast sandwich? This delicious meal might bring negative connotations such as high in sugar, high in fat, and even worse: packed with preservatives. Create this healthy alternative which boasts protein, good fats, and even tastes great as a lunch or dinner meal!

RELATED: Why Salmon Is Better Than Botox

Ingredients

Thinly sliced rye bread

Butter at room temperature

Dilled mayonnaise

Salt and black pepper

Thin slices of smoked salmon

Microgreens

Edible flowers

Lemon for garnish

Method

  1. Set your oven to 400ºF (200ºC) and line a tray with baking paper.
  2. Cut the bread into small rectangles or triangles (whatever you prefer). If you like your bread a little crisp, pop it into the toaster or oven for just a few seconds.
  3. Spread some dilled mayonnaise onto each slice of bread, then top off with a slice of smoked salmon.
  4. Add your greens and make sure to season with sea salt and fresh black pepper. Garnish with an edible flowers for presentation, and serve with a wedge of lemon to bring out the flavour in the salmon.

Image and Recipe via The View From Great Island

Oven-Baked Salmon With White Bean Puree Recipe

If you feel your body is needing a little detox (without going overboard), this recipe is perfect for packing in all the goodness and taste that your crave while being 100 per cent good for you. A great dinner or even weekend lunch recipe that the whole family can enjoy.

Serves 4

Ingredients

2 small garlic cloves, minced

1 tbsp fresh parsley, finely chopped

1 tsp extra virgin olive oil

4 salmon fillets (120g each)

Salt and pepper

1/2 lemon, juiced (plus lemon wedges to serve)

White Bean Puree

1 tbsp fresh parsley, finely chopped

400g can white beans, drained

2 garlic cloves

1 tsp fresh lemon juice

1 tsp extra virgin olive oil

Salt and pepper

Method

  1. Preheat oven to 180 degrees C. Line a tray with baking paper.
  2. Combine garlic, parsley and olive oil. Arrange the salmon on the tray and spread the garlic mixture evenly over the fish. Sprinkle lightly with salt and pepper. Bake for 10-15 minutes.
  3. Meanwhile, combine all white bean puree ingredients into a blender and blitz until desired consistency.
  4. Plate a large spoonful on four plates. Place salmon on puree, drizzle with lemon juice and serve with lemon wedges, a garden salad and vegetables.

Recipe via The Healthy Mummy

Why Salmon Is Better Than Botox

We know we should eat oily fish for our health, but did you know eating salmon is one of the best things you can do for your skin? We chat with APD nutritionist and dietitian Ngaire Hobbins on why salmon really is the ultimate anti-ageing food.

Why is eating salmon beneficial to good skin, especially during winter?

Salmon is considered to be one of nature’s superfoods as it’s such a rich source of Omega 3 and other nutrients. Just two serves per week provides the recommended intake of Omega 3, essential for maintaining moisture in the skin during the winter months.

Tell us why Omega 3 and antioxidants are good for our skin?

When we eat oily fish such as salmon we load up on essential fatty acids including Omega 3 and antioxidants, helping our skin hold off damage and maintain moisture.

Antioxidants combat the everyday wear and tear that skin cells suffer constantly and Omega 3 fats also help nourish skin and help it retain vital moisture. These help protect our skin from whipping winter winds and drying central heating. Antioxidants are found in all sorts of foods but are generally highest in those which are intensely coloured. The key is getting as many different antioxidant substances in as natural a form as possible. All antioxidants work together to fight oxidative damage which damages skin from the inside. Moisturisers and other products applied to the surface of the skin can only do so much. It’s the work done by antioxidants and omega 3 fats from the inside, or through the foods we eat, which have the potential to help your skin most in the winter.

What about the Vitamin D in salmon?

The UV light from the sun fast tracks the ageing of our skin by affecting collagen, which reduces elasticity, causing lines. As a result any sensible woman nowadays should be avoiding the sun if they want good skin. But less exposure to sun means our bodies makes less vitamin D – a big problem for our bones, skin and other body systems.

In winter especially, with shorter days and much more time spent inside, any food which can supply vitamin D is of great benefit for our health. Fortunately oily fish, like salmon, is one of the best natural sources of this vitamin which is not found in many other foods. In fact, one portion of Tassal Atlantic salmon (150g) contains 8mcg of vitamin D, which is over half of the recommended daily intake for adults.

Click here for a delicious skin-loving recipe for Roast Pumpkin Salad With Feta And Spinach Salad by Kevin Horgan, Tassal Research and Development Manager and trained chef.

Spicy Low-Fat Salmon And Prawn Soup

Looking for a lighter dish after all that feasting? This delicious broth is also a great way to use up any leftover seafood – but can you guess how it’s so low in fat? Replace coconut milk with real coconut essence (not imitation) and light evaporated milk.

Ingredients 2 Tbs sunflower oil 2 Tbs laksa paste 375ml light evaporated milk 3-4 tsp coconut essence (we like Queen Natural Coconut Essence) 1/2 cup chicken stock 1 Tbs brown sugar 4 kaffir lime leaves 4 x 125g salmon fillets 400g cooked prawns, peeled, devained with tails intact 2 Tbs lime juice 2 Tbs fish sauce Method 1. Heat 1 Tbs oil in wok or large deep frypan over medium-high heat. Add laksa paste and stir for 20 seconds. Add light evaporated milk, stock, lime leaves and sugar. Simmer for 3 minutes. Add coconut essence and simmer for a further 2 minutes. 2. Meanwhile, heat remaining oil in non stick frypan over medium-high heat. Season fish. Fry for 1/2 minutes each side until cooked but still pink in the centre. Set aside. 3. Add prawns to pan and heat through for 1 minute. Add juice and sauce to broth and remove from heat. Divide seafood into shallow bowls, pour over broth and garnish with coriander. To make the soup even healthier, add vegetables like baby spinach, snow peas or brocolli florets at the end of Step 1. What are your favourite light dishes to enjoy during the holidays?