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Sesame Teriyaki Salmon


Serves 4

Healthy salmon stirfried with snow peas, spring onions and teriyaki sauce, served on rice noodles. Healthy, tasty, low kilojoule dinner.

Per serve: 2095.8kj (499cals); 17.6g total fat (4.2g saturated fat)


You’ll need

2/3 cup teriyaki sauce
2 tsp freshly grated ginger
4 salmon fillets (about 150g each)
Oil spray
2/3 cup water
4 spring onions, sliced
200g snow peas or green beans, finely sliced
3 cups (about 120g dry) cooked rice noodles
1 tsp sesame seeds, toasted

Let’s go

Combine the teriyaki sauce with the ginger and add salmon fillets. Marinate salmon for 10-15 minutes. Cook rice noodles according to the packet and keep warm (which is probably putting them in a bowl and covering with boiling water).

Steam spring onions and snow peas/beans lightly until just softened but still crunchy. Best to do this while you’re cooking the salmon so everything is ready at the right time.

Remove salmon from marinade and add marinade to a small saucepan along with water and bring to the boil. Reduce heat and keep warm. Heat a large non-stick pan to medium-high, spray lightly with oil and add salmon. Cook for 1½ minutes on each side (for a rare steak), remove from the pan and rest for a minute before serving with vegetables and rice noodles, drizzled with sauce. Sprinkle with sesame seeds.

Cook’s Notes
To toast sesame seeds, heat a small non stick pan on medium and add seeds. Cook until browned, burning often to prevent burning. Cool.

Why it’s good for you
Fatty fish such as salmon or tuna are packed full of omega 3 fatty acids. You’ll notice salmon dishes look quite high in the total fat count, but the majority of it is unsaturated fat which means good fat. Unsaturated fat is great for your heart and lowers cholesterol, so dig in!
Per serve: 2095.8kj (499cals); 17.6g total fat (4.2g saturated fat); 3.4g fibre


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