Easy Pan Fried Salmon with Chili&Lemon Vegetable Stir Fry
Having a quick tasty and nutritious evening meal need not be too difficult. This easy, gluten free and nutritious pan fried salmon recipe with vegetable stir fry and kidney beans can be on the plate within 20 – 30 minutes! Quicker than ringing the take away and waiting for that delivery, and far more nutritious and tasty, I can assure you.
This is not really a recipe as such, it is really some very simple ingredients cooked in a very quick and uncomplicated way. I do not have too much time in the evening for measuring and weighing, but I do find that using a cup measure is great, especially when it comes to serving the family. I generally give 2 cups of stir fry veg per adult and 1 cup for the children, with 1 cup of kidney beans/rice/pasta to adults and 1/2 to 3/4 cup to children.
(serves 1, but easily multiplied)
- 1 large salmon fillet (4-6 oz/ 150 – 200 g)
- 3 cups mixed vegetables (or use prepared stir fry vegetables from supermarket if time is an issue)
- 1 cup kidney beans
- 1 tbsp raw coconut oil
- 1/2 – 1 tsp dried chili flakes (or your chosen levels of fresh chili)
- 1 tspn turmeric / 1 tspn ground cumin/ 1 tspn ground coriander (all optional, but due to anti inflammatory values of turmeric, I try to add it to every stir fry)
- Juice of 1/2 – 1 lemon
- 1 tbsp sesame seeds (optional for serving)
- Crush the garlic into a bowl and leave aside
- Heat a wok and add the coconut oil
- Heat a dry frying pan
- Add the vegetables to the wok and stir fry for 3-5 minutes (the veg will take 10 – 15 minutes)
- Place the salmon on the hot frying pan, skin side down ( the salmon will take 10 mins approx, depending on thickness)
- Add the chili and spices to the vegetables and continue to stir fry
- When the salmon is 3/4 way cooked through, turn over to continue cooking (leaving it slightly longer on the skin side ensures that you have crispy skin with the flesh protected)
- Add the kidney beans, lemon juice and garlic to the vegetables and stir
- When the salmon is cooked, switch off the heat and let the salmon rest on the pan or a warm plate for 2-3 minutes
- Serve all on a warm plate with a wedge of lemon and a sprinkle of sesame seeds (optional)
Using kidney beans as a carbohydrate gives more variety to the diet, and can be a great wheat alternative to bread/pasta in many dishes. Kidney beans have many health benefits, including cholesterol lowering insoluble fibre, which can also help to prevent constipation, irritable bowel and diverticulitis symptoms. See this page at Worlds Healthiest Foods for further health benefits www.whfoods.com/genpage.php?tname=foodspice&dbid=87
Let me know via Facebook at www.Facebook.com/anewuSligo or comment option on the web site what you think if you try this recipe. Feedback from you will help me to get the right recipes to you in the future.