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Seared Salmon and Prawn Fried Rice
Crispy pan-seared Salmon and Prawns served over a warm bed of fragrant Fried Rice.
Prep Time
5 mins
Cook Time
5 mins
Total Time
20 mins
Servings: 4 serves
Calories: 589 kcal
Course:
Main Course , Lunch , Dinner
Cuisine:
Asian
Ingredients
For The Salmon and Prawns:
- 5.2 oz Atlantic salmon fillets x4 washed and pat dry with a paper towel
- 7 oz peeled and deveined prawns fresh, or frozen and thawed, washed and pat dry with a paper towel
- 1 tablespoon vegetable stock powder divided
- 1 tablespoon garlic powder divided
- 1 teaspoon sesame oil
For The Rice:
- 3 teaspoons sesame oil
- 2 large eggs lightly whisked
- 1 large brown onion finely chopped
- 1 clove garlic crushed
- 2 tems green onions halved, peeled and thinly sliced, divided
- 2 large carrots peeled and diced
- 2 cups pre-cooked long grain rice white or brown rice
- ½ cup frozen peas
- ½ cup sweet corn kernels drained
- 2 tablespoons soy sauce adjust to your tastes
- 2 tablespoons Chinese cooking wine or dry sherry
- 1 teaspoon (extra) sesame oil
- finely sliced spring onion to serve
Instructions
Salmon and Prawns:
- Liberally season and rub the prawns and salmon fillets with the stock powder and garlic powder to season. Heat the sesame oil in a large nonstick pan (or wok) over medium - high heat. When oil is hot and beginning to smoke, add the seasoned salmon. Cook for 4-5 minutes on one side, or until golden and crispy on the outside and cooked half way up (or three-quarters) through the inside (*see notes). Turn fillets; reduce heat slightly and cook for a further 3-4 minutes more, or until cooked to your liking. Remove and transfer onto a plate. Add the prawns and cook for about 2-3 minutes or until they change colour and turn pink. Take off heat and remove from pan.
Cup of Yum
Prepare Fried Rice:
- In the same pan, heat 1 teaspoon of the Sesame oil until just starting to smoke. Add in eggs and break up with your wooden spoon until they're cooked through and slightly golden; remove, set aside and keep warm.Add the remaining oil to the same pan and heat it through. Add the onion, garlic and green onions; fry while stirring until onions and garlic are translucent. Add the carrot and cook for a further 2 minutes until golden.
- Add the soy sauce and Chinese wine to the pan/wok; stir everything through to combine; then add the rice, peas and corn. Stir-fry for 2 minutes, stirring occasionally, until the peas are heated through. Remove from heat; stir the reserved egg, prawns and (extra) sesame oil through the rice. Divide the fried rice between the serving plates; break up the Salmon into bite-sized pieces and place over the rice to serve. Sprinkle with remaining green onion slices.
Notes
- *When cooking Salmon, a helpful way to know how it's cooked on the inside without cutting a fillet open is to see the different shade of colour rising on the sides of each fillet while it's pan frying.
Nutrition Information
Calories
589kcal
(29%)
Carbohydrates
90g
(30%)
Protein
28g
(56%)
Fat
11g
(17%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
4g
Monounsaturated Fat
4g
Trans Fat
0.01g
Cholesterol
176mg
(59%)
Sodium
1.236mg
(0%)
Potassium
674mg
(19%)
Fiber
5g
(20%)
Sugar
6g
(12%)
Vitamin A
6.407IU
(0%)
Vitamin C
13mg
(14%)
Calcium
103mg
(10%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4serves
Amount Per Serving
Calories 589
% Daily Value*
| Calories | 589kcal | 29% |
| Carbohydrates | 90g | 30% |
| Protein | 28g | 56% |
| Fat | 11g | 17% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 4g | 24% |
| Monounsaturated Fat | 4g | 20% |
| Trans Fat | 0.01g | 1% |
| Cholesterol | 176mg | 59% |
| Sodium | 1.236mg | 0% |
| Potassium | 674mg | 14% |
| Fiber | 5g | 20% |
| Sugar | 6g | 12% |
| Vitamin A | 6.407IU | 0% |
| Vitamin C | 13mg | 14% |
| Calcium | 103mg | 10% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.