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Ингредиенты
- 2 x salmon steaks (6-ounce each)
- 1 Tbsp. cornstarch
- 1/4 tsp Szechwan pepper extra virgin olive oil spray or possibly up to 2-tbs extra virgin olive oil
- 1 med onion thinly sliced
- 1 med red pepper thinly sliced
- 1 med yellow pepper thinly sliced
- 1 c. snow peas or possibly snow pea sprouts
- 1 Tbsp. soy sauce
- 1 Tbsp. mild sweet chili sauce
- 1 Tbsp. sake or possibly sherry
- 1 Tbsp. lime juice
- 2 tsp honey
- 2 Tbsp. minced fresh mint
Инструкции
- 1. Mix the cornstarch with the Szechwan pepper and turn the salmon steaks in this to coat.
- 2. Heat the oil in a large pan and cook the steaks for 4 min approx.
- on each side - check to see they are cooked but still moist. Remove from pan and keep warm.
- 3. Stir-fry the onions and peppers till onion is soft. Add in the snow peas and stir-fry till warm.
- 5. Mix together the soy sauce, chili sauce, sake, lime juice and honey and stir well.
- 6. Pour over the vegetables and stir until warm.
- 7. Serve the vegetables and sauce with the salmon on top and sprinkle with fresh mint.
- "We can eat great tasting food and be looking after our health at the same time! Food which's good for you doesn't have to taste bland. You do not have to eat portions which you have trouble finding on your plate!! Which's where Cooking with Mol comes in... Mol has been cooking all her life. Raising three children, cooking in restaurants and teaching cookery classes has meant she has certainly seen the inside of a few ovens."
- FISH with 2 Tbsp. oil (original) EACH 447 cals, 20g fat (40% cff); with extra virgin olive oil spray 328 cals, 6g fat (18% cff). Add in a baked potato
- (1/3-lb) and (3/4-c.) steamed broccoli: 435 cals(14% cff)
- NOTES : Here is a combination of salmon and some exciting flavors that make a mouth-watering dish with a warm spicy sauce. You can of course use tuna instead of salmon, that is also delicious.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 215g | |
| Recipe makes 2 servings | |
| Calories 120 | |
| Calories from Fat 4 | 3% |
| Total Fat 0.5g | 1% |
| Saturated Fat 0.09g | 0% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 504mg | 21% |
| Potassium 370mg | 11% |
| Total Carbs 24.22g | 6% |
| Dietary Fiber 4.5g | 15% |
| Sugars 10.22g | 7% |
| Protein 3.83g | 6% |
