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.

Superfood Stirfry 032020 Fnl

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.

 

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