0 from 30 votes
Caramelized Salmon Stir Fry
This salmon stir fry starts with chunks of marinated salmon that become sweetly caramelized in the oven or air fryer before being added to a stir fry of kale, zucchini, and mushrooms for a quick and healthy lunch or dinner idea.
Prep Time
20 mins
Cook Time
20 mins
Total Time
35 mins
Servings: 4
Calories: 449 kcal
Course:
Main Course
Cuisine:
Asian
Ingredients
- ¾ pound salmon filet
- ½ cup soy sauce
- ¼ cup Japanese barbecue sauce
- 2 tablespoons sesame oil
- 2 tablespoons brown sugar
- 2 ½ cups Lacinato kale
- 2 ½ cups zucchini
- 2 ½ cups shiitake mushroom
- 1 tablespoon canola oil
- 2 cups cooked white rice
- 2 green onions
- toasted sesame seeds
Instructions
- Preheat a convection oven or air fryer to 400°F. Trim the skin and cut the salmon into 1-inch chunks then place in a small bowl. Mix the soy sauce, Japanese BBQ sauce, and sesame oil and pour over the salmon. Marinate the salmon while prepping the vegetables, for about 10 minutes.
- Remove the stems and veins from the kale and slice in thin slivers. Chop the mushrooms and zucchini into similar size chunks. Slice the green onion and set aside for garnishing later.
- Remove the salmon from the marinade, but reserve the sauce. Place the marinade in a microwave-safe bowl and cook for 2 minutes on high to kill any possible lurking bacteria. Use a paper towel to pat the marinade from the salmon chunks then place them in a single layer on a baking sheet lined with foil. Or, if air frying, spray the basket with cooking spray and place the salmon in a single layer on the basket with enough space to encourage airflow. Just before baking, sprinkle the salmon with generous pinches of brown sugar.
- Bake in the convection oven or air fryer for 7-10 minutes, or until caramelized on the outside but flaky and moist inside.
- While the salmon cooks heat a generous drizzle of oil in a large skillet over medium-high. Cook the kale, mushrooms, and zucchini for 3-4 minutes, tossing every so often while allowing time for steam to build and cook the veg. Add 3-4 tablespoons of the reserved marinade, and continue cooking until tender. Season with sesame seeds.
- Remove the salmon from the oven or air fryer and nestle the chunks into the stir-fried vegetables. Gently toss as not to break up the salmon. Sprinkle with more sesame seeds and green onion and add more reserved marinade to taste. Serve with rice or noodles.
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Nutrition Information
Calories
449kcal
(22%)
Carbohydrates
48g
(16%)
Protein
27g
(54%)
Fat
17g
(26%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
6g
Monounsaturated Fat
7g
Trans Fat
0.01g
Cholesterol
47mg
(16%)
Sodium
1966mg
(82%)
Potassium
1216mg
(35%)
Fiber
6g
(24%)
Sugar
16g
(32%)
Vitamin A
1560IU
(31%)
Vitamin C
27mg
(30%)
Calcium
82mg
(8%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 449
% Daily Value*
| Calories | 449kcal | 22% |
| Carbohydrates | 48g | 16% |
| Protein | 27g | 54% |
| Fat | 17g | 26% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 6g | 35% |
| Monounsaturated Fat | 7g | 35% |
| Trans Fat | 0.01g | 1% |
| Cholesterol | 47mg | 16% |
| Sodium | 1966mg | 82% |
| Potassium | 1216mg | 26% |
| Fiber | 6g | 24% |
| Sugar | 16g | 32% |
| Vitamin A | 1560IU | 31% |
| Vitamin C | 27mg | 30% |
| Calcium | 82mg | 8% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.