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 Michelle at Utterly Scrummy and Helen at Fuss Free Flavours

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21 Comments:

  1. 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!

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