Fried salmon mild chilli rice
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Prep Time
10 Minutes
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Cook Time
10 Minutes
Ingredients
- 2 x 100g pouches Safcol salmon with mild chilli
- 2 tablespoons peanut oil
- 2 medium carrots peeled sliced
- ½ medium red capsicum, deseeded, chopped
- 1 medium zucchini, cut in 2 cm cubes
- 1 cup green beans, cut in 1 cm lengths
- 3 medium garlic cloves, crushed
- 1 tablespoon, peeled and grated fresh ginger
- 2 cups cooked brown rice
- 2 tablespoons sweet soy (kecup manis)
- 1 tablespoon sesame oil
to serve
- 3 spring onions finely sliced.
optional
- 1 red bullet chilli, finely chopped
Instructions
- On a very high heat pour the peanut oil in a wok or large frying pan, working fast add the carrots, zucchini, capsicum and beans. Stir rapidly until just coloured (about 1 minute)
- Stir in the garlic, ginger, chilli (if using it) cook for about 15 seconds until fragrant.
- Add the brown rice to the veggies’ stirring until hot, finally, stir in the contents of the salmon pouches, two thirds of the spring onions, sesame oil and sweet soy sauce. Stir gently until hot and mixed through.
- Divide between 2-3 large bowls and top with the remaining spring onion.
- Serve hot.
| Servings: | 2 |
| Ready in: | 20 Minutes |
| Course: | Lunch, Dinner |
| Recipe Type: | Stir-Fry |
| Ingredient: | Salmon |
Fried salmon mild chilli rice
Veggies, tasty spicy salmon, and wholesome brown rice. Fried salmon mild chilli rice is a fast healthy family meal, and any leftovers microwave well for easy lunches the next day. This meal offers a delightful combination of flavors that bring together the richness of salmon, the subtle heat of mild chili, and the comforting essence of rice.
If you like salmon, be sure to check out our salmon recipes page for more inspiration!
A good choice for anyone who wants to select a fish with lower mercury
Ashleigh Feltham (MNutrDiet)
This meal is not only delicious but has a good nutrition package, starting with the star of the meal the Safcol salmon with mild chilli. A good choice for anyone who wants to select a fish with lower mercury as it is a top dweller fish. Salmon is a good source of many nutrients including two macronutrients fat and protein. Protein will keep you feeling fuller for longer and help your body build and repair its cells Omega 3 fat is a healthy polyunsaturated fat which promotes optimal brain and heart health as well as helps to improve your mood. Salmon contains an antioxidant called astaxanthin. This antioxidant helps to lower your ‘bad’ LDL cholesterol and raise your ‘good’ HDL cholesterol.
Do you want to keep your eyes working well? Then the carrots are your friend as they provide vitamin A. Vitamin A plays other roles like helping to keep your immune system firing. Further adding to the immune promoting factors are the capsicum which adds vitamin C, and garlic with its antioxidant called quercetin. Green beans add more vitamin C and A to the recipe but also folate, needed for your body to make and repair DNA. All the vegetables add potassium to your meal which helps your blood pressure stay within a healthy range and add fibre.
Ginger is a great addition to this meal as it has a gut-soothing factor and can help reduce nausea. Brown rice is the best choice of rice as it is a whole grain. Whole grains add additional fibre for fullness and to support a healthy gut. Also, more vitamins and minerals like iron, zinc, B vitamins, manganese, magnesium, phosphorus, and copper than refined grains. The sesame oil adds additional antioxidants and may have anti-inflammatory properties to help your body stay in a healthy ‘balanced’ state. This recipe should be a top contender for your next lunch or dinner.
