Go for Fro-Fish: 5-Ingredient Salmon and Broccoli Stir-Fry
After the start of the New Year, when I’m back from holiday travel and indulging, my body craves a clean-eating detox diet. Light and flavorful seafood dishes hit the spot, since they’re packed with protein and good fats. Alas, fresh wild Alaskan salmon is out of season, so what’s a girl to do?
It’s frozen salmon to the rescue. Since the texture of seafood changes from freezing, it’s important to add moisture back in and cook it right. I’ve also discovered that cutting salmon into bite-size pieces, like those in a stir-fry, also enhances the texture of this omega-3-rich fish.
Lately I’ve turned food waste prevention into high gear. You can nearly double your dollar by using the broccoli stems, a part of the plant that many people throw away. The key is slicing the meaty stems lengthwise once or twice, and then slicing crosswise 1/4-inch thick. This results in the stems cooking to the same doneness as the florets.
You can enjoy this dish as is, or served over steamed brown rice or brown rice noodles.
5-Ingredient Salmon and Broccoli Stir-Fry
Yield: 4 servings
Prep Time: 20 min; Cook Time: 10 min
1 large bunch broccoli, florets cut bite-size, long stems sliced (about 4 cups)
1 medium orange, zest finely grated, fruit juiced*
2 teaspoons reduced-sodium soy sauce
1 pound salmon, skinned, patted dry, cut bite-size
2 cloves garlic, minced
Add 1/2 inch water to a large wok or saute pan and bring to a boil over high heat. Add the broccoli, covering loosely to allow steam to escape. Cook until bright green and nearly fork-tender, about 4 minutes. Drain and transfer broccoli to a plate. Wipe remaining broccoli debris from the pan.
Combine the orange zest, juice and soy sauce in a small bowl. Season the salmon with a pinch of salt and black pepper.
Place the pan on medium-high heat and add 1 tablespoon high-heat cooking oil, like rice bran, canola or grapeseed. Tilt the pan to thoroughly coat the surface where you will be placing the salmon.
Carefully add the salmon to the hot oil, reduce heat to medium, and sprinkle in the garlic. Cook undisturbed until browned on the bottoms, and the sides of the salmon turn opaque, about 3 minutes.
Pour in the orange and soy sauce, and turn the salmon. Add the broccoli. Cook until the salmon is cooked through and the juice thickens a bit, about 3 minutes, reducing the heat to medium-low. To serve, spoon the sauce over the salmon and broccoli. Serve with rice or noodles, and additional soy sauce.
*Cook’s Note: If you prefer a bit sweeter and more orangey taste, prepare this dish with the zest and juice of 2 oranges.
Per serving: Calories 265; Fat 14 g (Saturated 2 g); Cholesterol 50 mg; Sodium 240 mg; Carbohydrate 15 g; Fiber 5 g; Protein 22 g
Michelle Dudash is a registered dietitian nutritionist, Cordon Bleu-certified chef consultant and the creator of Clean Eating Cooking School: Monthly Meal Plans Made Simple.