Soy and Sesame Salmon with Vegetable Chow Mein



Soy and sesame marinated salmon served with a delicious vegetable chow mien. A quick and healthy midweek dinner.

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Soy and sesame marinated salmon served with a delicious vegetable chow mien. A quick and healthy midweek dinner.

A few weeks ago my sister came to stay and while she was with us she cooked us a delicious salmon fillet marinated in soy sauce and toasted sesame oil.

We enjoyed it so much that since then that I’ve been playing around trying to find the perfect accompaniment. One of our favourite dishes is my chicken chow mein where the soy and sesame flavours also feature very heavily and I soon realised that with a few tweaks it was just what I was looking for.

Soy and sesame marinated salmon served with a delicious vegetable chow mien. A quick and healthy midweek dinner.

This makes a really quick and delicious weeknight dinner. The only thing you need to remember is to marinate the salmon in advance so that it absorbs the flavour of the sesame and soy. I have a tendency to forget, quickly splash the marinade on and hope for the best. It still tastes nice (it is fresh salmon fillet after all) but it lacks the yummy Asian flavours. If you’re planning on having this for dinner then I’d suggest you quickly marinate it before you go to work, so that it’s ready for the oven as soon as you’re home.

Soy and sesame marinated salmon served with a delicious vegetable chow mien. A quick and healthy midweek dinner.

Soy and Sesame Salmon with Vegetable Chow Mein

Active Time: 20 minutes

Total Time: 20 minutes + a few hours for marinating

Serves 2

Ingredients

For the vegetable chow mein

  • 100g dried medium egg noodles
  • 1 inch cube fresh ginger
  • 2 cloves of garlic
  • 4 spring onions
  • 1 medium carrot
  • 1 red pepper
  • A handful of mangetout
  • 1 tsp toasted sesame oil
  • 1 tsp sunflower oil
  • 2 tsp dark soy sauce
  • 2 tsp light soy sauce
  • 2 tsp shoaxing rice wine
  • Salt and pepper

For the salmon

  • 2 boneless, skinless salmon fillets (I prefer the short fat ones rather than the wide flat ones)
  • 2 tsp dark soy sauce
  • 2 tsp toasted sesame oil
  • Salt and pepper

Method

  1. Prepare the marinade by mixing 2 tsp dark say sauce, 2 tsp toasted sesame oil and a little salt and pepper. Add the salmon and turn it so that it’s completely coated by the marinate. Cover and put it into the fridge for a few hours.
  2. Pre-heat the oven to 220ºC/200ºC fan.

Cook the noodles

  1. While the oven is heating, bring a pan of water to the boil.
  2. Add the noodles and cook according to the packet instructions (approximately 5 minutes) – leave the noodles on the al dente side as they’ll be cooked a little further later on.
  3. Once cooked, drain the noodles immediately and quickly cool them with cold water to prevent them from cooking further.

While the noodles are cooking, chop the vegetable

  1. Chop the red pepper into thin strips.
  2. Peel the carrot and chop it into matchsticks.
  3. Finely chop the ginger and garlic.
  4. Thinly slice the spring onions – set aside the green ends as these make a nice garnish.

Cook the salmon

  1. Line a baking tray with greaseproof paper or a bake-o-glide sheet.
  2. Place the salmon on the baking tray and cook for 10 minutes until the fish is flaky and opaque. If your fish is thin then check it a little earlier, similarly if it’s fat it’ll take a bit longer.

Cook the vegetable chow mein

  1. Heat 1 tsp sunflower oil in a wok.
  2. Once hot, add the garlic and ginger and cook for 30 seconds.
  3. Add the cooked noodles, carrots, peppers, spring onions, mangetout, light soy sauce, dark soy sauce and rice wine and cook for 3-4 minutes until the vegetable are just soft. Keep it moving to ensure it doesn’t burn.
  4. Mix through 1 tsp toasted sesame oil.
  5. Season with salt and pepper.
  6. Serve topped with the baked salmon and some chopped spring onion ends as a garnish.

Soy and sesame marinated salmon served with a delicious vegetable chow mien. A quick and healthy midweek dinner.

Nutritional Information

Calories: 649 kcal (32%), Fat: 32.6g (47%), Saturated Fat: 11.6g (58%), Carbohydrates: 51.0g (20%), Sugar: 13.0g (14%), Fibre: 4.8g (20%), Protein: 37.0g (74%), Salt: 3.2g (53%)

2 of your 5-a-day fruit and vegetables.

Excludes additional salt adding as seasoning.

This is the estimated nutritional information per serving. Please refer to my guide to Charlotte’s Lively Kitchen nutritional information if you want to learn more about how this is calculated.

Soy and sesame marinated salmon served with a delicious vegetable chow mein. A quick and healthy midweek dinner.


I’m linking up to #ExtraVeg with Jen at Jen’s Food, Michelle at Utterly Scrummy and Helen at Fuss Free Flavours

Tasty Tuesdays on HonestMum.com Link up your recipe of the week CookBlogShare

20 Comments:

  1. Loving salmon at the moment. It’s a lovely light meal in this humid weather (not that I’m complaining about the weather!). Haven’t tried it with noodles yet though so will give this a try, looks really tasty!

    • I’m doing my best not to complain that it’s too humid as last time I did I was rewarded with weeks of rain, so long may the heat continue!

  2. This looks delicious Charlotte! So fresh and I love how quick it comes together, agree it’s perfect for a mid week meal!

    • Thanks Laura. Sometimes I love spending ages in the kitchen creating something yummy but often I need something quick and delicious and this definitely fits the bill.

  3. Yum, sounds like a really tasty dish. Gotta love home made take aways 🙂

    • It’s very tasty and feels like a nice healthy option with fresh fish and plenty of veg. I really love a nice homemade take-away, although I’m quite partial to the occasional real take-away too!

  4. I’m a big fan of serving salmon with stir fried vegetables especially when sesame oil is involved. Thanks for sharing with #ExtraVeg 🙂

    • It’s a great combination isn’t it and perfect in summer if you want something filling but still light. I absolutely love sesame oil too.

  5. Oh this is just my kind of evening meal for when we get ome after the holidays! Must try! x

  6. I love salmon and this dish looks simply delicious! x #CookBlogShare

    • Thanks Kirsty. I’d forgotten how much I love salmon until my sister made it for me, I think I’ll be eating it more again now (especially as it’s so quick when I’m in a hurry).

  7. This looks gorgeous. I love salmon anyway, but don’t seem to have it nearly often enough for my liking, despite it being so delicious and easy to cook. I love this recipe, perfect for midweek. #TastyTuesdays

    • Thanks Alison, I hadn’t had salmon for ages until my sister cooked it for me. I think I’ll be having it more often now as it’s one of my favourite fish.

  8. This looks lovely and not too long to cook too

    • Thanks Louise, I always seem to be short of time in the evenings so I need things that are either quick or that I can prepare in advance. This works really well if you’ve not got too much time.

  9. Oh this looks delicious, I have a salmon broth in drafts and this has reminded me to get it live, something so filling and comforting too with salmon and noodles, strong, simple flavours that hit the spot. Thanks for linking up to #tastytuesdays x

  10. That looks lovely Charlotte. So easy to add some #ExtraVeg to the noodles for a healthier meal. Thanks for linking up.

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