SALMON AND BROCCOLI RECIPE RECIPES

Name: 5-Ingredient Salmon and Broccoli Stir-Fry
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 4 servings
Ingredients: 1 large bunch broccoli, florets cut bite-size, long stems sliced (about 4 cups); Finely grated zest and juice of 1 medium orange (See Cook's Note); 2 teaspoons reduced-sodium soy sauce, plus more for serving; 1 pound salmon, skinned, patted dry and cut into bite-size pieces; 2 cloves garlic, minced; Serving suggestions: rice or noodles

5-INGREDIENT SALMON AND BROCCOLI STIR-FRY RECIPE | MICH…

5-Ingredient Salmon and Broccoli Stir-Fry Recipe | Mich… image

When fresh wild Alaskan salmon is out of season, what's a girl to do? It's frozen salmon to the rescue. Since the texture of seafood changes from freezing, it's important to add moisture back in and cook it right. I've discovered that cutting salmon into bite-size pieces, like those in this stir-fry, enhances the texture of this omega-3-rich fish.

Provided by Michelle Dudash

Categories main-dish

Total Time 30 minutes

Prep Time 15 minutes

Cook Time 15 minutes

Yield 4 servings

Number Of Ingredients 6

Ingredients

1 large bunch broccoli, florets cut bite-size, long stems sliced (about 4 cups)
Finely grated zest and juice of 1 medium orange (See Cook's Note)
2 teaspoons reduced-sodium soy sauce, plus more for serving
1 pound salmon, skinned, patted dry and cut into bite-size pieces
2 cloves garlic, minced
Serving suggestions: rice or noodles

Steps:

Add 1/2 inch water to a large wok or saute pan and bring to a boil over high heat. Add the broccoli, covering loosely to allow steam to escape, and cook until bright green and nearly fork-tender, about 4 minutes. Drain and transfer the broccoli to a plate. Wipe the remaining broccoli debris out of the pan.
Combine the orange zest, juice and soy sauce in a small bowl. Season the salmon with a pinch of salt and black pepper. Place the pan over medium-high heat and add 1 tablespoon high-heat cooking oil, like rice bran, canola or grapeseed. Tilt the pan to thoroughly coat the surface where you will be placing the salmon. Carefully add the salmon to the hot oil, reduce the heat to medium, and sprinkle in the garlic. Cook, undisturbed until browned on the bottoms, and the sides of the salmon turn opaque, about 3 minutes. Pour in the orange and soy sauce, and turn the salmon. Add the broccoli and reduce the heat to medium-low. Cook until the salmon is cooked through and the juice thickens a bit, about 3 minutes. Spoon the sauce over the salmon and broccoli and serve with rice or noodles and additional soy sauce.

Nutrition Facts : Calories 265 calorie, FatContent 14 grams, SaturatedFatContent 2 grams, CholesterolContent 50 milligrams, SodiumContent 240 milligrams, CarbohydrateContent 15 grams, FiberContent 5 grams, ProteinContent 22 grams

SALMON AND BROCCOLI PASTA RECIPE - BBC FOOD

Salmon and broccoli pasta recipe - BBC Food image

A simple salmon pasta that’s ready in under 15 minutes. This recipe makes two generous servings or three lighter meals. It’s also very easy to double up. Based on two servings, each serving provides 869 kcal, 37g protein, 58g carbohydrates (of which 5g sugars), 52g fat (of which 21g saturates), 7g fibre and 1.2g salt.

Provided by Justine Pattison

Prep Time 30 minutes

Cook Time 30 minutes

Yield Serves 2

Number Of Ingredients 9

Ingredients

150g/5½oz dried pasta, any kind
150g/5½oz broccoli, cut into small florets
1 tbsp olive oil
4 spring onions, trimmed and sliced or ½ small onion, very finely sliced
2 skinless salmon fillets (around 120g/4½oz each), cut into roughly 3cm/1¼in chunks
good pinch dried chilli flakes (optional)
100ml/3½fl oz double cream
½ small lemon, finely grated zest only
salt and freshly ground black pepper

Steps:

Half fill a large pan with salted water and bring to the boil. Add the pasta and cook for 7–12 minutes, or according to the packet instructions until just tender, stirring occasionally. Three minutes before the end of the pasta cooking time, add the broccoli to the water and cook with the pasta for 3 minutes.
Meanwhile, heat the oil in a medium non-stick frying pan and cook the spring onions, or sliced onion, for 1–3 minutes, or until softened, stirring regularly.
Add the salmon pieces and chilli, if using, and cook for about a minute, turning the salmon 3–4 times. Add the cream and a ladleful of the pasta cooking water (around 100ml/3½fl oz). Season generously with salt and pepper.
Bring to a gentle simmer and cook the salmon for 3–4 minutes, turning occasionally (add an extra splash of water if the sauce thickens too much.) Drain the pasta and broccoli and return to the pan. Add the creamy salmon sauce and lemon zest and toss together lightly.

Nutrition Facts : Calories 869kcal, CarbohydrateContent 58g, FatContent 52g, FiberContent 7g, ProteinContent 37g, SaturatedFatContent 21g, SugarContent 5g

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5-INGREDIENT SALMON AND BROCCOLI STIR-FRY RECIPE ...

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