Teriyaki and sesame salmon

title="Teriyaki and sesame salmon"
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(14) Rate it

• 0:20 Prep


• 0:10 Cook


• 
  4 Servings


• Capable cooks

For an easy and fantastic food idea try our Teriyaki and sesame salmon.

Featured in
Nutrition information, Quick meals

Ingredients

• 4 (100g each) salmon fillets, skin on (see tip)


• 1/4 cup teriyaki sauce


• 3 teaspoons canola oil


• 1 red capsicum, cut into 1cm pieces


• 3 green onions, thinly sliced


• 3 cups cooked brown rice (see note)


• 2 tablespoons salt-reduced soy sauce


• 1 teaspoon sesame oil


• 1 tablespoon sesame seeds, toasted

Method

• 
  
  
  Step 1
  
  
  
  
  Preheat oven to 200C/180C fan-forced. Line a baking tray with baking paper. Place fish in a glass or ceramic dish. Add teriyaki sauce. Turn to coat. Cover. Refrigerate for 10 minutes.
  
  
  


• 
  
  
  Step 2
  
  
  
  
  Heat 2 teaspoons canola oil in a large frying pan over medium-high heat. Remove salmon from marinade. Discard marinade. Cook salmon for 2 minutes each side. Transfer to prepared baking tray. Bake for 3 to 4 minutes for medium or until cooked to your liking.
  
  
  


• 
  
  
  Step 3
  
  
  
  
  Meanwhile, heat remaining canola oil in a saucepan over medium heat. Cook capsicum and onion, stirring, for 2 to 3 minutes or until capsicum is tender. Add rice. Cook, stirring, for 2 to 3 minutes or until heated through. Remove from heat. Add soy sauce, sesame oil and sesame seeds. Stir to combine. Serve salmon with rice mixture.
  
  
  

• Low kilojoule


• Lower gi

Nutrition

• 1856 kj

  Energy




• 15.5g

  Fat Total




• 2.8g

  Saturated Fat




• 3g

  Fibre




• 27.1g

  Protein




• 52mg

  Cholesterol




• 1369mg

  Sodium





• 48.1g

  Carbs (total)

All nutrition values are per serve

Notes

1 cup brown rice makes 3 cups cooked.

Tip: Leaving salmon skins on ensures the fillets stay moist and in one piece.

• Author: Abi Ulgiati


• Image credit: Rob Palmer


• Publication: Super Food Ideas

Source: taste.com.au