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

METHOD

1. Toast sesame seeds in the dry medium heat pan or *buy ready toasted. Leave to cool on a plate.
2. 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.
3. Cook salmon until deeply golden, about 6 mins, then flip over and cook for 2 mins on the fleshside.
4. Remove & rest fish covered in foil.
5. Do not clean the pan, add the sesame oil, garlic, and chilli flakes and cook for 2 mins.
6. Add the pak choi and fry until the leaves start to wilt.
7. 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.
8. 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.

Serving suggestion

Serve with rice of your choice and prawn crackers.

Option – add peppers or mushrooms and cook at alongside pak choi.

Equipment suggestion

A Samuel Groves Tri Ply Stainless Steel pan was used to cook this recipe.