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Home » Lunch & Dinner » Soy and Sesame Salmon with Vegetable Chow Mein

9 August 2015

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.

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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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Active Time: 20 minutes
Total Time: 2 hours 20 minutes
Marinating Time: 2 hours
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INGREDIENTS

For the vegetable chow mein

  • 100 g 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

INSTRUCTIONS

  • 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.
  • Pre-heat the oven to 220ºC/200ºC fan.

Cook the noodles

  • While the oven is heating, bring a pan of water to the boil.
  • 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.
  • 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

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

Cook the salmon

  • Line a baking tray with greaseproof paper or a bake-o-glide sheet.
  • 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

  • Heat 1 tsp sunflower oil in a wok.
  • Once hot, add the garlic and ginger and cook for 30 seconds.
  • 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.
  • Mix through 1 tsp toasted sesame oil.
  • Season with salt and pepper.
  • Serve topped with the baked salmon and some chopped spring onion ends as a garnish.

NOTES

2 of your 5-a-day fruit and vegetables.
Nutrition information provided excludes any additional salt adding as seasoning.
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NUTRITIONAL INFORMATION

Calories: 649kcal | Carbohydrates: 51g | Protein: 37g | Fat: 32.6g | Saturated Fat: 11.6g | Sodium: 1280mg | Fiber: 4.8g | Sugar: 13g

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


Course: Main Course
Cuisine: Chinese
Keyword: Family Friendly Dinner
Author: Charlotte Oates

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

 

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

Reader Interactions

Comments

  1. hermsoven says

    May 23, 2017 at 12:49 am

    I had ho fun on hand so I created a variation on your tasty recipe:
    First I wok-fried 3 salmon filets after marinating them.
    Cleaned out the wok and stir fried all the veggies, adding the wine when they were almost done.
    Added the fresh ho fun stirring the noodles constantly until they were hot.
    Added the salmon after cutting the filets into chunks and continued to stir fry until combined with the noodles and vegetables.
    Thanks for the recipe that inspired my version!

    Reply
  2. Helen @ Fuss Free Flavours says

    August 23, 2015 at 12:45 pm

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

    Reply
    • Charlotte Oates says

      August 24, 2015 at 10:37 am

      Thanks Helen. I always find stir fry one of the easiest meals to sneak extra veg into.

  3. Honest mum says

    August 20, 2015 at 11:46 pm

    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

    Reply
    • Charlotte Oates says

      August 22, 2015 at 8:39 pm

      Thanks Vicki. I look forward to seeing your salmon broth x

  4. Louise Fairweather says

    August 14, 2015 at 8:09 pm

    This looks lovely and not too long to cook too

    Reply
    • Charlotte Oates says

      August 17, 2015 at 6:44 pm

      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.

  5. Alison says

    August 14, 2015 at 1:17 pm

    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

    Reply
    • Charlotte Oates says

      August 17, 2015 at 6:39 pm

      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.

  6. Kirsty Hijacked By Twins says

    August 14, 2015 at 9:15 am

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

    Reply
    • Charlotte Oates says

      August 17, 2015 at 6:37 pm

      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. Mel says

    August 11, 2015 at 11:14 pm

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

    Reply
    • Charlotte Oates says

      August 12, 2015 at 10:24 pm

      I’m glad you like the look of it! Hope you’re having a lovely time in France with your family xx

  8. Jen says

    August 11, 2015 at 8:26 pm

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

    Reply
    • Charlotte Oates says

      August 11, 2015 at 9:37 pm

      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.

  9. Mummy Tries says

    August 11, 2015 at 8:13 pm

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

    Reply
    • Charlotte Oates says

      August 11, 2015 at 9:39 pm

      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!

  10. Laura says

    August 11, 2015 at 6:21 pm

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

    Reply
    • Charlotte Oates says

      August 11, 2015 at 9:42 pm

      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.

  11. Sarah aka CocoandLentil says

    August 10, 2015 at 11:46 pm

    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!

    Reply
    • Charlotte Oates says

      August 11, 2015 at 9:44 pm

      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!

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