Easy Salmon and Broccoli Stir Fry

Salmon and Broccoli Stir Fry

This Easy Salmon and Broccoli Fry is mild, delicious and perfect for a family meal. I often make stir fries for dinner – bottom of the fridge stir fries using up leftover ingredients are a favourite in our house – but this is the first stir fry I have made using fish. I was always afraid it would break up too much, but provided you add it towards the end and stir gently, it stays in lovely luscious chunks.

I was inspired by a recipe in Waitrose Weekend, a weekly free newspaper published by one of my local supermarkets in the UK. Their salmon and broccoli stir fry used frozen salmon and frozen broccoli and was very inexpensive to make. My adaptation includes a couple of extra ingredients and I used fresh fish, but depending on the price of salmon in your area, it can still be a very economical choice.

I used Basmati rice for it’s wonderful flavour and texture, but your favourite variety of rice will be absolutely fine. I was amazed at how well frozen broccoli worked in this recipe – the trick is thaw it a bit first by pouring boiling water over top – but fresh broccoli would work beautifully too.

Easy Salmon and Broccoli Stir Fry

Serves 4

Ingredients

  • 1 teaspoon olive oil
  • 2 medium skinless and boneless salmon fillets
  • salt and pepper
  • 1 cup Basmati rice
  • 1 tablespoon sesame oil
  • 1 red onion, peeled and finely sliced
  • 2 cups fresh or frozen broccoli florets
  • 1 red pepper
  • 2 tablespoons low salt soy sauce
  • 1 tablespoon runny honey
  • pepper to taste

Instructions

  1. Preheat the oven to 375°F (190°C or 180°C for a fan oven).
  2. Place a large sheet of aluminum foil on a baking sheet. Brush the foil with olive oil and lay the salmon fillets on top.
  3. Sprinkle the salmon fillets with salt and pepper and wrap the foil round them in a sort of parcel, sealing the top and sides.
  4. Bake for 20 minutes, or until the fish flakes easily with a fork. Set aside.
  5. Meanwhile, cook the rice according to package directions. When it is cooked, drain and set aside.
  6. If using frozen broccoli, place it in a bowl and cover with boiling water. Cover the bowl and let the broccoli sit for five minutes before draining and setting aside.
  7. Heat the sesame oil in a frying pan or wok. When it is very hot, add onion and stir fry for about two minutes until it begins to soften.
  8. Add the broccoli and red pepper and stir fry for 3 to 4 minutes.
  9. Break the salmon up into large pieces with a fork, and add it to the broccoli and pepper with the cooked rice.
  10. Mix the soy sauce and honey together in a small bowl and gently fork through the stir fry.
  11. Allow to cook for a minute or so to heat through.
  12. Taste for seasoning, adding a bit of pepper if necessary.
  13. Serve in warmed bowls.

Adapted from Waitrose Weekend

http://www.21stcenturyhousewife.com/index.php/2013/03/easy-salmon-and-broccoli-stir-fry/

Shared with See Ya in the GumboFoodie Friday, Seasonal Celebration Wednesday, Foodie Friday, The Wednesday Fresh Foods Link Up,
Full Plate Thursday, Simple Supper Tuesday

Article by April Harris

April has written 883 great articles for us.
April is a food, lifestyle and travel writer who lives in Berkshire, England. She shares inspiration, tips and trends for anyone who loves food, cooking, entertaining, fashion, travel and the finer things in life at her blog,The 21st Century Housewife.
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Comments

  1. We eat a lot of stir fry’s as well, but I’ve never seen one with fish before. I can’t wait to try it! Thanks for sharing on Foodie Friday.

  2. Thank you for linking this week, April. Sorry it has taken me so long to come around. We were out of town for the weekend.

    I enjoy these “bottom of the fridge” type dishes b/c one of my pet peeves is throwing out food.

  3. I love asparagus! A must-buy so I can try this. Thanks. Got you from Simple Living and Eating and Maid it Simple Foodie Friday. Just pinned this.

  4. I love this! The combination of salmon and brocolli is fresh, healthy and filling. This dish is bursting with flavours!!

  5. Bottom of the fridge stir fries or “stretchers” — the kind of meal that takes small amounts of meat or leftovers and makes something wonderful. I love the new design you have done, especially being able to leave a comment to tell you what a great recipe! :)

  6. I love stirfrys for the same reason. They’re fabulous for using up stuff you don’t know what else to do with. Stirfrys and eggs. haha. Eggy stirfrys! :)

    Seriously though, the colors and veggies in your dish look great.

    thank you so much for sharing your post with us at the Wednesday Fresh Foods Link Up! I hope to see you again next week with more seasonal & real food posts. xo, kristy

  7. Hi April,
    Your recipe is awesome and thank you so much for sharing it at the table with Full Plate Thursday.
    Hope to see you again soon!
    Miz Helen

  8. The kids love stir frys but I’ve never tried them with salmon. Definitely something to try (and salmon is on sale this week!). Thanks for sharing with Simple Supper Tuesday, April!

  9. Delicious Salmon and Bro coli stir fry I love it. Really healthy and colorful dish.

  10. I love stir fry! This looks so good!

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