Salmon & Vegetable Stir-Fry:
Sauté salmon fillets with mixed vegetables like bell peppers, broccoli, and snap peas in a stir-fry sauce. Serve over brown rice or quinoa for a quick and nutritious meal rich in omega-3 fatty acids and antioxidants.
Time Scale
Preparation Time: 10 minutes
Cooking Time: 10 minutes
Total Time: 20 minutes
Ingredients
2 salmon fillets
1 tablespoon oil (e.g., olive or sesame)
2 cups mixed vegetables (e.g., bell peppers, broccoli, snap peas)
2 tablespoons soy sauce or teriyaki sauce
Cooked brown rice or quinoa (for serving)
Instructions
Heat oil: In a skillet over medium heat, add oil.
Cook salmon: Add salmon fillets and cook for 3-4 minutes per side until browned and cooked through. Remove from the skillet and set aside.
Stir-fry vegetables: In the same skillet, add mixed vegetables and stir-fry for 5-6 minutes until tender-crisp.
Combine: Return salmon to the skillet, toss with vegetables, and season with soy or teriyaki sauce. Cook for another 1-2 minutes.
Serve: Serve hot over brown rice or quinoa.
Health Benefits
Rich in omega-3 fatty acids from salmon, supporting brain health and cognitive function.
High in antioxidants from mixed vegetables, protecting brain cells from oxidative stress.
Provides a balance of protein, healthy fats, and fibre for sustained energy and satiety.