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Soy & Honey Sesame crusted salmon with Stir fried Vegetables

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Fish and Shellfish are important sources of vitamins, minerals and lean protein but fatty fish (I know the word ‘fatty’ does not sound very appealing) like Salmon, Tuna, Trout, Herring, Mackerel, anchovies or Sardines contain important omega 3 fatty acids which play an important part in Heart Health and many other bodily functions. The best way to prepare fatty fish is either steam, grill or bake to preserve the fatty acid content in the fish.

What are omega 3 fatty acids?

Omega-3 fatty acids, also known as also known as n-3 fatty acids fall part of a group of fatty acids called polyunsaturated fatty acids- which are essential nutrients for health. Some of the benefits of consuming omega 3 fatty acids:

– Prevention of cardiovascular disease

– Reduced risk of rheumatoid arthritis

– Protect against alcohol-related dementia

– Prevention of oral and skin cancers

– Boosting infant sensory, cognitive, and motor development

– Protecting vision

– Improving memory

I am sometimes unsure if my fish should be cooked a little longer or if I am drying it out too much, so i came across this very handy way to estimate  the cooking times of a fresh piece of fish, measure the thickest part of the fish: 

  • One cm thick – bake for 3 minutes, shallow fry for 4 minutes, grill for 5 minutes, poach for 8 minutes, steam for 3 minutes.
  • Two cm thick – bake for 11 minutes, shallow fry for 7 minutes, grill for 6 minutes, poach for 10 minutes, steam for 7 minutes.
  • Three cm thick – bake for 15 minutes, shallow fry for 10 minutes, grill for 9 minutes, poach for 12 minutes, steam for 11 minutes.
  • Four cm thick – bake for 20 minutes, shallow fry for 13 minutes, grill for 11 minutes, poach for 13 minutes, steam for 14 minutes.

(taken from http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Fish )

Soy and Honey Salmon Ingredients:

– 3 x 90g salmon fillets with the skin on

– 3 Tablespoons Low Sodium Soy sauce

– 2teaspoons Honey

– Freshly ground black pepper

– Lemon Rind (of 1 lemon)

– 3 Tablespoons Lemon Juice

– 1 Tablespoon Rice Vinegar

– 1 roughly chopped green chillie

Mix all the ingredients and marinate the Salmon Steaks in this Marinade for an hour (at least). The longer the fish marinates the better the flavour outcome.

Vegetable Sauce Ingredients:

– 1T Low Sodium Soy sauce

– 2cm piece fresh ginger, chopped

– 1teaspoon tomato paste

– 1 teaspoon honey

– 1T fish Sauce

– 1T sesame oil

Mix all the above ingredients together

Vegetables:

– Prepare a mix of tri colour peppers, onion, green beans, mushrooms, carrots and baby corn. 2 Cups of vegetables for 2 people.

– 1/2 teaspoon cumin seeds

– A small bunch of Basil leaves

– 1T oil

For the Stir fry:

– Heat a wok or wide bottomed pan on medium heat. Throw in the oil and cumin seeds then onion. Let the onion soften then start adding each vegetable, stirring well after each addition.

– Stir frequently but do not let the vegetables loose their crunch.

– When done, make a well in the centre and pour in the stir fry sauce. Once it starts bubbling, mix well into the vegetables. Throw in the basil leaves.

For the Salmon:

– 1/2 cup of sesame seeds

Method:

Heat a grill pan or other non stick pan on medium heat. I always spray with a non stick oil spray to prevent the fish from sticking. Throw in 1 Tablespoon oil and when heated, dip the salmon pieces flesh side down first in the sesame seeds. Place the salmon fillets on the pan and let them cook. Turn when you notice the flesh on the sides starts to change colour. Cook on the underside next for  approximately 3 minutes on each side. When you cut the fillet it will be slightly pink on the inside but crusted and golden on the outside.

Serve the Salmon Hot on a bed of ginger soy stir fried vegetables!

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