Question 1

Is it healthy?

Accepted Answer

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.

Question 2

How do you stir fry salmon?

Accepted Answer

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.

Question 3

Can I make it in advance?

Accepted Answer

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.

Question 4

General stir fry tips

Accepted Answer

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.

Salmon Stir Fry

Description

Ingredients

Instructions

Notes

Nutrition