Your Recipe

Salmon Stir Fry

Składnik Ilość Kalorie
Cytryna 29g 8kcal
Fasola Zielona, surowa 312g 97kcal
Nasiona sezamu 8.87g 51kcal
Pieczarki (brązowe, włoskie) 192g 42kcal
Czosnek 8.62g 13kcal
Imbir mielony 5.2g 17kcal
Onions, spring or scallions (includes tops and bulb), raw 25g 8kcal
Olej, sezamowy, sałatkowy lub do gotowania 28g 248kcal
Sos sojowy z soi i pszenicy (Shoyu) 48g 25kcal
Ryby, łosoś atlantycki, dzikie, surowe 680g 966kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
680 g salmon fillet cut into 1" cubes
3 tbsp soy sauce divided (I used Bragg Liquid Aminos)
312 g green beans trimmed & cut into 1" pieces

192 g mushrooms sliced
1 tbsp garlic crushed & divided
1 tbsp ginger minced & divided
2 tsp sesame oil divided
1/2 lemon juice of
25 g green onion chopped
1/2 tbsp sesame seeds
Instructions
In a medium mixing bowl, combine salmon with 2 tbsp soy sauce and let marinate while you are getting other ingredients ready.
Preheat large ceramic non-stick deep skillet or a wok on low - medium heat and add 1 tsp sesame oil. Add salmon, 1/2 tbsp garlic, 1/2 tbsp ginger and cook for 8 - 10 minutes or until fish is cooked through, stirring occasionally. Transfer to a medium bowl and set aside.
Increase heat to medium - high and add remaining sesame oil to the skillet. Add green beans, mushrooms, 1 tbsp soy sauce, 1/2 tbsp garlic, 1/2 tbsp ginger and cook for 5 minutes, stirring occasionally. I like vegetables to be crispy, so cook a bit longer if you like them softer.
Return salmon to the skillet, squeeze lemon over, top with green onions and sesame seeds. Stir gently, remove from heat and serve hot with brown rice, quinoa or your favorite stir fry noodles.
Notes
Store: Refrigerate covered in an airtight container for up to 3 days.
Other fish: Feel free to use any firm and non-flaky white fish like sea bass or halibut. Or trout will work too!

Best salmon to use: I recommend to buy wild salmon like sockeye or spring salmon for health reasons. However, any salmon will work.
Skin on or off? I used wild caught sockeye salmon and kept skin on for health benefits and because we have 2 family members who love skin. You can remove it prior to cutting fish.
Other veggies: Use broccoli, broccolini or snap peas in place of green beans. Also frozen stir fry veggies from a bag are great - no need to thaw.
Add heat: Drizzle with sriracha sauce at the end or add a pinch of red pepper flakes when frying salmon.

dane odżywcze
Wielkość porcji 334 g | ml
Ilość na porcję 369
1543
kcal
kilojoules
% Dziennej Wartości *
Tłuszcz całkowity 19g 25%
Tłuszcz nasycony 2.9g 15%
Sód 744mg 32%
Węglowodany ogółem 11g 4%
Błonnik 3.3g 12%
Cukier 3.8g
Białko 38g 76%
Witamina D 0mcg 0%
Wapń 95mg 7%
Żelazo 3.3mg 18%
Potas 1328mg 28%
* % Daily Value (DV) mówi, ile składnik odżywczy w porcji żywności przyczynia się do codziennej diety. 2000 kalorii dziennie jest używane do ogólnych porad żywieniowych.
Witamina
składnik odżywczy Ilość DV
Witamina A 50.924 mcg 6%
Tiamina [B1] 0.527 mg 44%
Ryboflawina [B2] 0.999 mg 77%
Niacyna [B3] 16.302 mg 102%
Kwas pantotenowy [B5] 3.799 mg 76%
Witamina B6 1.633 mg 96%
Kobalamina [B12] 5.454 mcg 0%
Kwas foliowy [B9] 89.102 mcg 0%
Witamina C 15.215 mg 17%
Witamina D 0.048 mcg 0%
Witamina E 0.475 mg 3%
Witamina K 47.508 mcg 40%
Betaina 9.026 mg 0%
Cholina 27.081 mg 5%
Carbohydrates
składnik odżywczy Ilość DV
Węglowodany ogółem 11.4 g 4%
Sugars 3.8 g 8%
Błonnik 3.3 g 12%
Carbohydrate 10.3 g 0%
Węglowodany netto 7.6g
Aminokwasy
składnik odżywczy Ilość DV
Alanine 2.263 g 0%
Arginina 2.279 g 0%
kwas asparaginowy 3.925 g 0%
Cysteina 0.404 g 0%
Kwas glutaminowy 5.715 g 0%
Glicyna 1.801 g 0%
Histydyna 1.091 g 0%
Izoleucyna 1.722 g 0%
Leucyna 3.018 g 0%
Lizyna 3.36 g 0%
Metionina 1.067 g 0%
Alanina 1.491 g 0%
Prolina 1.422 g 0%
Seryna 1.587 g 0%
Treonina 1.655 g 0%
Tryptofan 0.444 g 0%
Tyrozyna 1.252 g 0%
Walina 1.941 g 0%
Minerały
składnik odżywczy Ilość DV
Wapń 95.25 mg 7%
Miedź 0.84 mg 93%
Fluor 14.82 mcg 0%
Żelazo 3.28 mg 18%
Magnez 94.93 mg 23%
Mangan 0.92 mg 40%
Fosfor 470.06 mg 38%
Potas 1328.25 mg 28%
Selen 76.92 mcg 140%
Sód 743.63 mg 32%
Cynk 2.18 mg 20%
inne
składnik odżywczy Ilość DV
Woda 253.211 g 0%
Popiół 7.379 g 0%