Wednesday, 4 April 2012

Salmon Stir-fry

One of my favourite things in the world.
Fresh salmon. That's a big lunch.
I had this every day (apart from a couple of lunches I had out with friends)

Salmon is so very good for you, and tasty. Eat it hot in a stir-fry OR if you aren't in a position to cook at lunch time eat it cold with some Monster salad.



I buy fresh salmon where I can, and usually get about 300-400 grams (10 to 14 ounces) at a time, and then divide it in to 3 portions.

Serves 1 - Prep time about 10 minutes.
1 x 100 to 150 gram (3.5 to 5 ounce) salmon steak.
A couple of turns of salt and pepper out of the grinder.

Add a table spoon of canola or olive oil to a hot pan then place salmon steak seasoned side down (skin side up), and leave it alone.


  • Chop up about a hand full of broccoli and throw it in to the pan with the salmon.
  • Chop up a slice of a brown onion and throw that in to the pan
  • Chop up about an inch of a zucchini (courgette) and guess what? Yup Throw it in to the pan.
  • Give the vegetables a stir. Leave the salmon where it is.
  • Chop up 3 mushrooms and a 1/4 of a capsicum (bell pepper) an throw that in to the pan too.
  • Flip the salmon over making sure that none of the vegetables get stuck under it.
  • Crack some pepper and a tiny amount of salt along with a sprinkling of paprika onto the vegetables.
  • Flip the salmon over and using tongs peel the skin away from the fish - it should peel straight off - then turn the salmon over again. Toss skin away.
  • Add a dash of water to the vegetable side of the pan, along with about a dessert spoon of soy sauce.
  • Tidy up.
  • Serve.

Now... I don't mind my salmon a bit rare, but because of variations in the thickness of each steak I sometimes use my tongs to moosh it in to bits to make sure all is cooked. Do that after the "tidy up" step.

Don't want to eat salmon every day? Alternate with a similar sized chicken breast, sliced.

OR if you really do like salmon but can't cook at lunch time, grab a can of it instead if you really have to. Cant beat the real thing though. OR for variation cook a chicken breast the night before and eat that for lunch cold with a serve of Monster salad.


Again... I had a starting weight more than 100 kilograms (220 pounds) if I was starting at 90kgs (200 pounds) I might consider splitting this in to 5 or maybe 6 serves.


Start thinking about how much you REALLY need and adjust accordingly.


It doesn't work the other way though... this is a maximum serving size for the experiment. If you have a starting weight of 200 kilograms (440 pounds) that doesn't mean you have to pile on double this amount.

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