Superfood Stir-fry (Salmon Chow Mein)

Written by Catherine Saxelby on Wednesday, 01 April 2020.
Tagged: healthy cooking, healthy eating, nutrition, stir-fry, super foods, superfoods

  • Ready In: 20 minutes
  • Prep Time: 15 minutes
  • Cooking Time: 5 minutes
  • Serves: 4
Superfood Stir-fry  (Salmon Chow Mein)

Enjoy a meal in a wok and get 7 of my top 20 super foods – in one dish! It’s quick, delicious AND healthy!

The 7 superfoods in this meal are:

  1. Almonds
  2. Chillies
  3. Cabbage
  4. Garlic
  5. Coriander (green leafy herbs) 
  6. Salmon
  7. Lime wedges (citrus)

 

 

Ingredients

  • 2 x 200 g fillet Atlantic salmon, sliced
  • 2 tablespoon salt-reduced soy sauce
  • 1 tablespoon olive oil
  • 2-3 cloves garlic, crushed
  • Knob of ginger, crushed
  • 1 red chilli, finely-chopped (optional)
  • 2 cups (300 g) sliced cabbage, about ¼ cabbage
  • 1-2 tablespoons rice wine vinegar
  • Cooked thin noodles such as bean vermicelli or wheat noodles
  • TO SERVE
  • Coriander leaves, about ½ cup to garnish
  • Slivered almonds, about 1/4 cup
  • 1 lime, cut into quarters

Nutrition per serve

1700 kJ (405 Calories), 26 g protein, 26 g fat (including 5 g saturated fat), 14 g carbohydrate (including 3 g sugars), 4 g fibre and 505 mg sodium.

Read our nutrition rating system.

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Directions

  1. In a medium mixing bowl, combine the sliced or flaked salmon with soy sauce and leave to marinate while you are getting the other ingredients ready.
  2. Preheat a large wok or non-stick pan over high heat and add oil. Add garlic, ginger, chilli (if using) and stir-fry for 1-2 minutes.
  3. Add in the cabbage. Continue to stir fry for another 3-4 minutes or until the cabbage is soft and has reduced in volume. Place the lid on so it will steam. Add a spoon of water if needed.
  4. Add in the sliced, marinated salmon, then the vinegar or water.
  5. Cook for 1-2 minutes, stirring occasionally. Remove from the heat and mix in the cooked thin noodles.
  6. Serve hot topped with almonds and coriander. Serve with a squeeze of quartered limes over.

 Check out these super foods plus others on page 170 Chapter 9 of my latest edition of Nutrition for Life.

 

Catherine Saxelby

About the Author

Catherine Saxelby has the answers! She is an accredited nutritionist, blogger and award-winning author. Her latest book Nutrition for Life 2020 Edition is a fresh new update on all the things you've read about or heard in the last year. Think insects, collagen, vegan eating, Keto dieting, vitamin B12, fast food and cafe culture.  It has plenty of colour pictures and is easy to dip in and out of. Grab your copy NOW!