Asian-Style Salmon and Broccoli

1 Reviews
100% would make this recipe again

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Marinade : 30 min Preparation : 10 min Cooking : 20 min
560 calories/serving
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Ingredients

2 green onions/scallions, finely chopped
3 cloves garlic, minced
2 tbsp gingerroot, grated 26 g
3 tbsp soy sauce 45 mL
2 tbsp Hoisin sauce 35 g
4 tbsp olive oil 60 mL
1 tbsp lemon juice, freshly squeezed 1/2 lemon
ground pepper to taste [optional]
600 g salmon fillet
5 1/2 cups broccoli, cut into florets 700 g
2/3 cup chicken broth 170 mL
2 tbsp oyster sauce 40 g
2 tbsp black bean garlic sauce 40 g
2 tsp sugar 8 g
1/4 cup canola oil 65 mL
2 tbsp water 30 mL
2 tsp cornstarch 5 g
1 1/2 cup basmati rice 280 g

Method

Marinate

  1. Finely chop the scallion, mince half of the garlic, then put them in a shallow dish. Add half of the grated ginger, the soy sauce, Hoisin sauce, olive oil, lemon juice, and pepper. Whisk using a fork to combine the ingredients. It is not necessary to add any salt since the soy and Hoisin sauces are already rather salty.
  2. Put the salmon in the dish and turn it to coat with the marinade. Cover and let stand either 30 min at room temperature or overnight in the refrigerator.

Bake and prepare the side dishes

  1. Preheat the oven to 190ºC/375ºF.
  2. Remove the salmon from the marinade, letting the excess marinade drip off, then transfer it to a baking sheet, skin side down. Bake in the middle of the oven about 20 min. Alternatively, the salmon may be cooked on an outdoor grill.
  3. Meanwhile, blanch the broccoli 3-4 min and cook the rice.
  4. Heat the wok over medium heat. Pour in the canola oil, oyster sauce, black bean sauce, sugar, broth and remaining pressed garlic and grated ginger. Cook 3 min with stirring.
  5. In a small cup, mix the cornflour with water. Add to the wok. Add the broccoli. Cook 3 min with stirring so that the broccoli is coated well with the sauce.
  6. Check with a fork to see if the fish is cooked through. Separate and lift the salmon from the skin with a metal spatula (discard skin) and serve with broccoli and rice.
This recipe is reserved to subscribers to Premium and VIP

N.B. If you are a physician or health professional, you may request free access.

Nutrition Facts Table

per 1 serving (480 g)

Amount

% Daily Value

Calories

560

Fat

18 g

28 %

Saturated 2.3 g
+ Trans 0.2 g

13 %

Cholesterol

30 mg

Sodium

1070 mg

45 %

Carbohydrate

65 g

22 %

Fibre

4 g

17 %

Sugars

6 g

Net Carbs

61 g

Protein

35 g

Vitamin A

24 %

Vitamin C

163 %

Calcium

13 %

Iron

18 %
More info

Claims

This recipe is :
Excellent source of  :
Folacin, Magnesium, Manganese, Niacin, Pantothenic Acid, Phosphorus, Potassium, Selenium, Vitamin B12, Vitamin B6, Vitamin C, Vitamin D, Vitamin E, Vitamin K, Zinc
Good source of  :
Copper, Fibre, Iron, Vitamin A, Vitamin B1, Vitamin B2
Source of  :
Calcium, Omega-3
Low  :
Calories, Cholesterol, Saturated Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 3 ½
Fruits 0
Vegetables 1
Meat and Alternatives 3 ½
Fats 2 ½
Other Foods 0
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

1 Reviews (1 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust
Recipe tailored to the needs of sports enthusiasts and active families

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