Oily fish is well known as a good source of omega 3 fatty acids which hold many health benefits. I often find myself not eating enough fish so I wanted to create a quick, healthy and yummy recipe that of course was fructose friendly and would encourage me to reap the benefits that the good ole’ oily fish has to offer!
Fish containing oily goodness can often be very strong in flavour and if you’re not a huge fan of that taste then you might find yourself avoiding it! This recipe helps to tone down that strong flavour and bring a little asian style into your cooking. It’s really quick and easy to prepare and perfect for a midweek dinner. You could easily marinate the salmon and leave it overnight, ready to be turned into a delicious meal the following evening!
The way I have written this recipe ensures you are making the most of your time and working like a chef! The key to working like this is to have everything prepared as much as you can beforehand and then working to a plan, knowing exactly what you have to do next. You’ll find that cooking like this cuts down your meal preparation time and you’ll be eating a delicious meal in no more than half an hour.
2 tbsp pure maple syrup
1 tbsp GF soy sauce/tamari
1 tsp fresh ginger
2 Atlantic salmon steaks (skin on)
4 baby bok choy
Sea salt flakes
1. In a medium bowl, mix together the maple syrup, soy sauce and ginger. This will form the marinade for the salmon. Ensure that all bones are removed from the salmon steaks and then coat well with the marinade. With the skin side facing up, cover the bowl with plastic wrap and leave the salmon to marinate for at least 3 hours in the fridge.
2. Just before removing the salmon from the fridge, preheat an oven to 200°C and prepare your potatoes by cutting into 1 cm thick slices with the skin on. Microwave the potato slices for around 3 minutes or until just tender then toss them in olive oil and sea salt. Place the slices in a single layer on a baking tray and roast for around 20 – 30 minutes or until golden.
3. While the potatoes are roasting, remove the salmon from the fridge and prepare the bok choy by removing the bottom of the stalk and washing to remove all dirt. Also remove the tops of the snow peas and slice each diagonally creating thin slices.
4. To cook the salmon, heat a small pan with a splash of olive oil and place the salmon skin side down first into the pan. Cook on a medium high heat for a few minutes until crispy. The skin may appear blackened, but don’t worry, this is the caramelisation of the maple syrup. Turn the salmon to seal the top of the steak, leaving only for around 1 minute on a medium high heat. Before placing the fish into the oven with the potatoes to finish, turn the salmon so it is again sitting with the skin side down. If you have a heat proof frypan place into the oven for around 5 – 10 minutes depending on how you like your salmon cooked. If you don’t have a heatproof fry pan, transfer into a baking dish.
5. While the salmon is finishing in the oven heat a wok or large fry pan on high heat, again with a splash of olive oil and quickly stir fry the bok choy and snow peas together until softened but still with a good amount of crunch to them. Finish these with a few drops of sesame oil before removing from the heat.
6. Remove the salmon from the oven and allow to rest for a minute of two while you plate up the roasted potato slices which should now be ready also along with the bok choy and snow peas. Lastly place the salmon on top and serve!
Half an hour and dinner is ready!