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A fantastic salmon stir fry that’s satisfying, flavoursome and packed with vitamin-rich veg. The ingredients are tossed with a Thai-inspired dressing that combines sweet chilli, soy sauce and lime juice. And if you’re not yet sold on this stir fry, you will be when you find out that it takes less than 30 minutes to make!
Is it healthy?
The best way to describe this stir fry is that it is a well-balanced meal (since healthy is a very subjective term). It packs healthy omega-3 rich protein in the salmon along with 3 generous portions of veg.
Calorie wise it comes in at 575 with just under 20g of fat, so again, a very balanced and average amount for a full main meal. I wouldn’t recommend this for anyone following a low-carb diet, however, as the noodles and veg bring the total carbs to over 65g.
How do you stir fry salmon?
Salmon has a unique and delicate texture. Therefore, you can’t just toss it around as you might with some sliced chicken breast or beef. However, there are a few tricks you can use to get great results:
Pre-cook the salmon if stir-frying makes you nervous – There is nothing to stop you from cooking the salmon whole first and then resting it a little while you cook the other ingredients. You can oven-bake, grill (or broil) and then flake into the stir fry at the end.
Don’t move the salmon in the pan too much – to prevent the salmon from breaking down into flaky pieces turn it periodically and then leave it alone in between.
Cook the salmon first at a lower heat than you would usually use for a stir fry. When you cook salmon at a very rapid heat you’ll notice you get more of that white goo substance on it (this is called albumin and is harmless, but you will find more of it the harder or longer you cook the fish). Remove the cooked salmon from the pan before increasing the heat to cook the veg.
Don’t overcook the salmon – again, overcooking the salmon will cause more of that white substance, plus it will be drier and less succulent. The salmon is done when it’s flaky at the edges but still a little translucent in the middle.
Can I make it in advance?
It is not recommended to make this in advance as the salmon will most certainly become overdone during the reheating process. It will also become drier overall.
If you do have leftovers then you can use the vegetables and salmon cold in a salad for a tasty and crisp addition or use them up in a tasty wrap.
General stir fry tips
To make sure that you get perfect results every time, take note of the following:
- When making a stir fry make sure you have everything ready in advance (this is called mise en place if you want to get cheffy about it). You want to cook everything quickly so the ingredients remain crisp and spending time chopping and mixing during the cooking process will slow you down.
- Use a wok – if you have one. There is a reason why they are always used for quick cooking such as for stir fry – they have a large surface area, meaning you can spread things out and get more heat through the ingredients when cooking for a shorter period.
- Slice the veg thinly and evenly – big chunks will not cook quickly enough and uneven pieces won’t cook at the same rate.
- Use high heat – if the oil is not raging hot then you’ll end up having to cook things longer resulting in a softer texture for your veg. This does not apply to the salmon cooking stage in this recipe (see above – how to stir fry salmon – for more information.)
- Use an oil with a high smoke point. This is not an occasion for olive oil which will make your kitchen very smokey with the high heat. Good options are vegetable oil, sunflower oil or canola/rapeseed oil.
For a full list of ingredients with weights and measurements jump to the printable recipe card.
For the sauce:
- Soy sauce
- Sweet chilli sauce (check out this recipe for a sugar-free homemade version)
- Lime juice
- Fresh coriander, finely chopped
For the stir fry:
- Vegetable oil – or any oil with a high smoke point (such as sunflower or canola/rapeseed)
- Salmon, skinless & cut into chunks
- Carrot, peeled and sliced julienne – To slice the carrot julienne slice them very thinly lengthways. Layer the flat strips on top of each other and then slice them very thinly again along the length. Alternatively, you can use this amazing peeler which will do all the work for you (and is what I used to prepare this recipe)
- Red pepper/capsicum, deseeded and sliced into small pieces lengthways
- Broccoli, cut into small florets
- Dried noodles – of your choice
How to make it
For more detailed instructions with recipe tips jump to the printable recipe card.
- Make the sauce by mixing all the sauce ingredients together.
- Fry the salmon over medium heat until seared on all sides (around 8 minutes). Set aside.
- Add the broccoli, peppers and carrots to the wok/pan. Pour over the sauce and stir fry for around 5 minutes.
- Cook the noodles according to packet directions, drain and add to the work. Add the salmon and carefully stir together and serve.
Looking for more great salmon recipes? Try:
- Sweet chilli salmon
- Salmon risotto
- Pan-seared salmon with lentils
- Salmon and leek pasta
- Easy salmon burgers
- Baked Cajun salmon
- Italian salsa verde salmon
Products that work well for this recipe:
Carbon Steel Wok
Adult Training Chopsticks
Joseph Joseph Rotary Peeler
This salmon stir fry is tasty, easy and quick to pull together. It’s also a really well-balanced meal packed with veg and vitamin-rich salmon.
The default recipe serves one.
For the dressing…
- 2 tsp light soy sauce
- 2 tsp sweet chilli sauce
- 1 tsp lime juice
- 1 tsp finely chopped coriander
For the stir fry…
- 2 tsp vegetable oil – see note 1
- 100g skinless salmon, cut into chunks, around 3cm/1in thick
- 1/2 red pepper/capsicum, cut into thin slices
- 1 carrot sliced julienne (very thinly) – see note 2
- 100g / 3.5oz broccoli, cut into very small florets
- 80g / 3oz dried noodles of your choice
- First, make the dressing by combining all of the dressing ingredients together. Get a pan of salted water ready and simmering so you can add the noodles towards the end of the cooking time.
- Next heat half the olive oil in a wok or large frying pan or skillet over medium heat (see note 3 & 4)
- Carefully add the salmon pieces to the pan and cook for around 8 minutes, turning the pieces every couple of minutes so they sear on all sides. Carefully remove the salmon from the pan and set aside.
- Add the remaining oil to the pan and increase the heat to medium-high.
- Once the oil is smoking hot add the carrot, pepper and broccoli to the pan. Toss or stir everything together and then pour over the sauce. Cook for around 4-5 minutes, stirring regularly.
- While the veg is cooking add the noodles to the boiling water and cook according to package instructions.
- Drain the noodles and add to the pan and toss everything together. Finally add the salmon and carefully stir it through before serving.
- Make sure to use an oil with a high smoke point – vegetable, sunflower or canola/rapeseed oil are all good options.
- To slice the carrot julienne first peel them and then slice them very thinly lengthways. Layer the flat strips on top of each other and then slice them very thinly. Alternatively, you can use this amazing peeler which will do all the work for you (and is what I used to prepare this recipe)!
- I highly recommend using a wok if you have one. If not then ideally use a heavy-based pan such as cast iron, which retains heat better.
- Make sure the oil is hot but not searing hot when you cook the salmon.
- Reheating the stir fry is not advised as the salmon will overcook and dry out. However, you could use leftovers in a salad or wrap.
- Category: Dinner
- Method: Stir Fry
- Cuisine: Asian
- Serving Size: 1
- Calories: 575
- Fat: 20g
- Carbohydrates: 66g
- Protein: 38g
Keywords: dinner, fish, salmon, stir fry, vegetables, quick, easy