My Salmon and Broccoli Stir Fry is a deliciously easy way to stick to your healthy eating resolutions. Salmon, an oily fish, is nutritionally very dense, containing omega-3 fatty acids as well as high quality protein vitamins and minerals. Broccoli is a good source of vitamin C, calcium and folic acid.
I first blogged my Salmon and Broccoli stir fry a few years ago but want to highlight it again as it is perfect for this time of year when so many of us are looking for easy, nutrient dense recipes that are comforting as well as delicious. When I originally shared the recipe I was a huge fan of Basmati rice. I still am, in terms of its wonderful flavour and texture, but I now use primarily brown rice as it is so much healthier. You can buy brown Basmati rice but it does tend to be more expensive than ordinary brown rice. Both really compliment this recipe so I use whichever is cheapest.
Be careful not to overcook the salmon. I was always taught that fish was done when it flakes easily with a fork, however if it flakes too easily this can mean it is overdone. The Atlantic Canada Fish Farmers Association says “As salmon cooks, its flesh loses its shiny, almost translucent quality and gradually becomes opaque. To take a look, poke the tip of a paring knife between two flakes. Not only will you be able to see if the flesh is opaque throughout, but you’ll also be able to feel that the flesh has gone from flimsy to firm. However, it should not flake apart – that’s overdone.”
It’s important not to stir the stir fry too enthusiastically once you have added the cooked salmon. Otherwise it will shred into tiny pieces and not look or taste as good.
I like using fresh broccoli in this dish if I can as it stays a bit crunchier. However, you can use frozen broccoli in my Salmon and Broccoli Stir Fry if you pour a bit of boiling water over it first just to thaw it or steam it quickly in the microwave for just a minute.
Salmon and Broccoli Stir Fry is a seriously easy dish to throw together. I’m not a fan of last minute preparation when it comes to dinner parties but if you have stronger nerves than I do, this would make a beautiful main course.
- 1 teaspoon mild olive oil
- 2 medium skinless and boneless salmon fillets, thawed if frozen
- salt and pepper to taste
- 1½ cups brown rice
- 1 tablespoon sesame oil
- 1 red onion, peeled and finely sliced
- 2 cups fresh or frozen broccoli florets
- 1 red pepper, de-seeded and finely sliced
- 2 tablespoons low salt soy sauce
- 1 tablespoon runny honey
- Preheat the oven to 375°F (190°C or 180°C for a fan oven).
- Place a large sheet of aluminum foil shiny side down on a baking sheet.
- Brush the foil with olive oil and lay the salmon fillets on top.
- Sprinkle the salmon with salt and pepper and fold the foil around it, bringing the sides up and sealing it at the top by folding it over so that you have a sort of parcel.
- Bake for 15 to 20 minutes. You can tell when the salmon is done by poking the tip of a knife between to flakes. The fish should be opaque and the flesh firm.
- Meanwhile, cook the rice in boiling water according to packet instructions.
- If using frozen broccoli either microwave the broccoli with a bit of water for one minute or place it in a bowl and pour boiling water over the top. Cover and let sit for five minutes before draining.
- Heat the sesame oil in a frying pan or wok.
- When it is very hot, add the sliced onion and stir fry for a couple of minutes.
- Add the broccoli and red pepper and stir fry for three or four minutes.
- Unwrap the salmon and break it into fairly large pieces with a fork.
- Add the salmon to the broccoli and pepper.
- Mix the soy sauce and honey together in a small bowl and add it to the stir fry.
- Stir very gently to mix and heat through.
- Taste for seasoning, adding more pepper if necessary.
- At this point you can either mix the cooked, drained rice gently through the salmon and broccoli stir fry and serve in warmed bowls OR you can divide the drained rice between four warmed bowls and serve the stir fry on top of the rice.
If you enjoyed this post, you may also like my Cod with Mushroom and Spinach Sauce or my Easy Crab Linguini.