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Sesame Seed Roasted Salmon with Stir-fried Vegetables
Chef Ray

Chef Ray: Sesame Seed Roasted Salmon with Stir-fried Vegetables

A delicious and easy to prepare stir-fry that gives great flavour with perfectly cooked and marinated salmon for some quality healthy fats.

From: Scofield, Grant; Zinn, Caryn; Rodger, Craig (2015) What The Fat? Real Food Publishing Company

Serves: 4

  • 4x 120-150g skin-on salmon fillets
  • 1tbsp (15ml) Tamari (gluten-free soy sauce)
  • 1tsp (5ml) sesame oil
  • 1tsp (5g) sesame seeds

For Stir-fried Vegetables

  • 20ml Olive Oil
  • 1-2 onions, sliced
  • 1-2 capsicum (any colour), sliced
  • 1-2 bok choy, sliced
  • 100g broccoli florets cut in half (1 medium sized broccoli)
  • 100g (2 cups) bean sprouts
  • 100g (1 cup) sugar snap peas, sliced
  • 10-12 (50g) mushroom, sliced
  • garlic clove, chopped
  • 1 tbsp (15ml) Tamari (gluten-free soy sauce)
  • 1 tsp (5ml) sesame oil
  • pinch Chinese five spice (optional)
  • 1 tbsp (15g) cashew nuts toasted (optional)

 

  1. First, slice the vegetables for the stir-fry. Pre-heat the oven to 200°C. Make the marinade for the salmon by combining the Tamari and sesame oil, and gently turn the fish in it.  Leave to stand for 1 minute. With a paper towel, wipe the moisture from the skin of the salmon and coat the flesh side with the sesame seeds.
  2. Heat an oven-proof frying pan to a medium-high heat and put the salmon in skin-side down. Put a bit of pressure on the salmon to ensure the skin makes good contact with the pan. After 3-4 minutes, the skin should start to get crispy. Transfer the oven-proof pan to the oven (or transfer the fish to a pre-heated tray) and cook for 4 minutes.
  3. While fish is in the oven, heat the wok or frying pan. Add all the vegetables and stir-fry for 2 minutes. Add in the rest of the ingredients.  As the liquid boils away the vegetables should cook to a soft, but crunchy, finish. Remove the fish from the oven.  Allow to rest for 2 minutes and then pour any juices into the stir-fried vegetables. Serve the salmon alongside the stir-fried vegetables.

Although I’m not a qualified chef I do like to pretend I’m on Master Chef. I source the recipes from the stated source (not sauce) and make them taking the photo of the meal I produce for myself.

Share this post so your friends can benefit as well.

If you enjoyed this recipe here is one I published a year ago:

For more great recipes like this get the What The Fat? cookbook.

Modern health pioneers are turning the food pyramid on its head replacing a low-fat focus to one that embrace the Low-Carb, Healthy Fat (LCHF) ethic as a means to achieving optimal health. What the Fat? shows how easy it can be to adopt the ketogenic lifestyle so you can lose weight and keep it off, deter inflammation, increase energy, and live better for longer.

Professor Grant Schofield, dubbed the ‘Fat Professor,’ is a respected public-health academic with 20 years of experience into leading the wave of change in how we think about our health, including how we exercise, sleep, play, and connect.

Dr. Caryn Zinn is a registered dietitian and sports nutritionist. With a Master’s in sports nutrition and doctoral studies in achieving sustainable weight loss, Caryn’s mission is to influence the dietetic profession to understand the potential of improved health benefits of LCHF nutrition.

Craig Roger is a classically-trained chef with Michelin-starred restaurant experience. Craig and his family are the founders of LOOP, New Zealand’s first restaurant to feature an LCHF approach to dining out in which carb-laden fillers are replaced with nutritionally dense ingredients.

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Ray has competed in triathlons from sprint to ironman distance (both IM Taupo and Challenge Wanaka). Consequently he is aware of the importance of balancing training with lifestyle, thus complimenting other important aspects of an athlete’s life (family, work, study commitments etc…). • Entering your first triathlon? • Stepping up to a longer distance? • Looking to go faster? • Wanting to turn previous negatives into positives? Ray has coached athletes to achieve these and more. Training programmes are accessible online, so athletes can be located anywhere and still reap the benefits of Ray’s coaching. Contact him to discuss how he can assist you to achieve your goals.
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