Salmon and Broccoli Stir Fry
Prep time: 
Cook time: 
Total time: 
Serves: Serves 4
  • 1 teaspoon mild olive oil
  • 2 medium skinless and boneless salmon fillets, thawed if frozen
  • salt and pepper to taste
  • 1½ cups brown rice (or rice of your choice)
  • 1 tablespoon sesame oil
  • 1 red onion, peeled and finely sliced
  • 2 cups broccoli florets, broken into small pieces or sliced
  • 1 red pepper, de-seeded and finely sliced
  • 2 tablespoons low salt soy sauce
  • 1 tablespoon runny honey
  1. Cook the rice according to package directions.
  2. Preheat the oven to 375°F (190°C or 180°C for a fan oven).
  3. Place a large sheet of aluminum foil shiny side down on a baking sheet.
  4. Brush the foil with olive oil and lay the salmon fillets on top.
  5. 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.
  6. 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.
  7. Meanwhile, cook the rice in boiling water according to packet instructions.
  8. Heat the sesame oil in a frying pan or wok.
  9. When it is very hot, add the sliced onion and stir fry for a couple of minutes.
  10. Add the broccoli and red pepper and stir fry for three or four minutes.
  11. Mix the soy sauce and honey together in a small bowl and add it to the stir fry.
  12. Unwrap the salmon and break it into fairly large pieces with a fork.
  13. Stir into the vegetables very gently and heat through.
  14. Taste for seasoning, adding more pepper if necessary.
  15. Divide the drained rice between four warmed bowls and serve the stir fry on top of the rice.
Recipe by April J Harris at