Honey soy salmon recipe
Annette Sym, author of Symply Too Good To Be True, shares her recipes
Salmon is a great source of omega-3 fatty acids. Increasing omega-3 fatty acids is associated with increasing the health of your heart.
Ingredients (serves 4)
4 x 150g fresh salmon fillets
cooking spray
MARINADE
1 teaspoon crushed garlic (in jar)
1 teaspoon crushed ginger (in jar)
2 tablespoons honey
1½ tablespoons soy sauce 43% less salt
2 tablespoons sweet soy sauce (Kecap Manis)
3 tablespoons fresh lemon juice
1 teaspoon fresh lemon grass thinly sliced
In a flat container (around 15 x 22cm oblong) that has a lid, combine all the marinade ingredients. Place salmon into container and cover well with marinade. Put lid on and refrigerate for at least 3 hours or longer if possible. Turn salmon over once during this time and coat well with marinade.
In a large non-stick frypan that has been generously coated with cooking spray, pan-fry salmon on a medium heat to avoid burning. Cook both sides for 5-6 minutes depending on thickness of salmon pieces and cook to your liking. Remove onto dinner plates then pour the marinade into the pan and boil for 1–2 minutes to reduce the liquid slightly then pour sauce over salmon.
Variation:
Replace salmon with 4 x 150g skinless chicken breasts, new fashioned pork steaks or lean lamb leg steaks.
Suitable to be frozen.
Nutritional Information (per serve)
SALMON; CHICKEN; PORK; LAMB
FAT TOTAL 5.2g; 3.5g; 2.5g; 3.3g
SATURATED 0.1g; 0.9g; 0.8g; 1.5g
FIBRE 0.1g; 0.1g; 0.1g; 0.1g
PROTEIN 30.8g; 34.7g; 34.7g; 35.0g
CARBS 16.0g; 16.0g; 16.0g; 16.0g
SUGAR 15.5g; 15.5g; 15.5g; 15.5g
SODIUM 500mg; 582mg; 597mg; 596mg
KILOJOULES 1011 (cals 242); 987 (cals 236); 948 (cals 226); 987 (cals 236)
GI RATING LOW; LOW; LOW; LOW
Note from Annette
I normally eat salmon once a week and when I wrote this recipe it quickly became my favourite way to enjoy this tasty fish. You must try this recipe, it’s so good! Slice fresh lemon grass just like you do shallots but if you don’t have fresh, then buy the one in the jar.
Dietitian’s Tip
Being a deep sea fish, salmon is a great source of omega-3 fatty acids. Increasing omega-3 fatty acids is associated with increasing the health of your heart. Recent studies have suggested that changing to a diet richer in omega-3 fatty acids decreases depression reduces violent behaviour and increases attention span, but the mechanisms for the effects are still unclear.
Love salmon? Try these chilli salmon patties or browse more of Annette's recipes by buying Symply Too Good to be True 6, $13.95, is available from www.symplytoogood.com.au.
