PAN FRIED SALMON AND PAK CHOI
Salmon and other oily fish are great staples for healthy living. A rich source of Omega-3 fatty acids, they have been found to help fight off cardiovascular disease, prostate cancer, age-related vision loss and dementia. Salmon is also a good source of vitamin D, protein, some B vitamins and selenium, all of which help us to be bolder and wiser as we get older.
INGREDIENTS – Serves 4.
Calories per portion: 362
- 4 (170g) salmon fillets, patted dry with a paper towel
- Salt & freshly ground black pepper to season
- Extra virgin olive oil
- 2 tbsp. butter
- 2 large pak choi
- 2 tsp sesame oil
- 3 garlic cloves, grated
- Pinch chilli flakes (or more if you like it hot)
- 75 ml fish or vegetable stock
- 2 tsp sesame seeds, for sprinkling
- Toast sesame seeds in the dry medium heat pan or *buy ready toasted. Leave to cool on a plate.
- In a large pan over medium-high heat, heat oil. When hot but not smoking, add salmon skin-side up and season with salt and pepper.
- Cook salmon until deeply golden, about 6 mins, then flip over and cook for 2 mins on the fleshside.
- Remove & rest fish covered in foil.
- Do not clean the pan, add the sesame oil, garlic, and chilli flakes and cook for 2 mins.
- Add the pak choi and fry until the leaves start to wilt.
- Pour over 75ml fish or vegetable stock, and allow to simmer gently for 5 mins, or until the stems are tender but still have a bit of bite.
- To plate, place pak choi onto a plate, and sprinkle with sesame seeds. Top with rested salmon, spoon over cooking sauce & a few extra sesame seeds.
Serve with rice of your choice and prawn crackers.
Option – add peppers or mushrooms and cook at alongside pak choi.
A Samuel Groves Tri Ply Stainless Steel pan was used to cook this recipe.