Cooking the salmon in the oven rather than pan-frying not only reduces the calories but also means less grease and mess in the kitchen, so less cleaning afterwards.
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Yields:
4 serving(s)
Prep Time:
25 mins
Cook Time:
20 mins
Total Time:
45 mins
Cal/Serv:
623
Ingredients
1Tbsp.
vegetable oil, plus extra to grease
4
skin-on salmon, fillets, about 500g total
2Tbsp.
teriyaki sauce
200g
mixed brown and wild rice
4
spring onions, trimmed
1
red onion, sliced
100g
portabellini mushrooms, quartered
100g
mangetout, halved lengthways
2Tbsp.
light soy sauce
1Tbsp.
cooking sake
1Tbsp.
mirin
1Tbsp.
sesame seeds
Directions
Step 1Preheat oven to 170°C (150°C fan) mark 3. Line a baking tray with foil and brush with a little oil. Put salmon fillets skin side-down on the foil and brush on 1tbsp teriyaki sauce. Cook in oven for 15min.
Step 2Meanwhile, cook the rice according to pack instructions. Cut the spring onion whites into 3cm pieces and finely shred the green tops; keep separate.
Step 3Heat oil in a large frying pan or wok over medium-high heat. Add red onion, greens, peppers and mushrooms and cook, stirring occasionally, until tender, about 6-8min. Add spring onion pieces and mangetout, and fry for another 2min. Stir in soy sauce, sake and mirin and cook for 1min. Sprinkle over sesame seeds.
Step 4Remove salmon fillets from oven and brush with remaining 1tbsp teriyaki sauce. Serve with the rice and stir-fried vegetables, and garnish with the green spring onion tops.
An experienced and highly skilled team of food writers, stylists and digital content producers, the Good Housekeeping Cookery Team is a close-knit squad of food obsessives. Cookery Editor Emma Franklin is our resident chilli obsessive and barbecue expert, who spends an inordinate amount of time on holidays poking round the local supermarkets seeking out new and exciting foods. Senior Cookery Writer Alice Shields is a former pastry chef and baking fanatic who loves making bread and would have peanut butter with everything if she could. Her favourite carb is pasta, and our vibrant green spaghetti is her weeknight go-to. Lover of all things savoury, Senior Cookery Writer Grace Evans can be found eating crispy corn and nocellara olives at every opportunity, and will take the cheeseboard over dessert any time (though she cannot resist a slice of tres leches cake). With a wealth of professional kitchen know-how, culinary training and years of experience between them, they are all dedicated to ensuring every Good Housekeeping recipe is the best it can be, so you can trust they’ll work (and if they don’t – we’ll have the answer for why*) every time (*90% of the time the answer is: “buy an separate oven thermometer”!).
