Steamed salmon, potatoes & bak choy - a clean-eating one-dish meal (steaming baskets from Chinatowns and Nisbets.com) |
This dish is a light and satisfying meal -perfect after weekends of autumn partying and before the calorie-fest of Christmas.
Bak choy is a reasonably priced Chinese vegetable, now in most major supermarkets. Reputable cancer specialists have ranked it second for nutrient density out of 41 so-called 'powerhouse' fruit and veg.
Cost: £4, less if using frozen salmon
Feeds: 2
Ingred:
2 salmon fillets
1 tbsp dry sherry/white wine/grape juice
juice half lemon
half a lemon sliced
1/2 tsp grated garlic
1/2 tsp grated ginger
pepper & a little salt
3-4 new potatoes, sliced
handful bak choy
handful green beans
reduced (not low) salt soy sauce as garnish
Method:
- Line bottom of large steamer with foil. Add potatoes, sliced 1/4 inch/ 1/2 cm thick. Steam with lid on 10 mins
- Meanwhile, mix sherry/wine/grape juice with lemon juice & grated garlic and ginger
- Add salmon flesh side down and allow to marinade
- When potatoes have reached 10 minute mark, cover fish with lemon slices, add a tablespoon of the marinade and place in steamer with bak choy
- Steam 7 mins or more if fillets are thick; the fish should be nearly done
- Add green beans; steam an additional 3 mins
- The fish will be delicately flavoured but can be served with reduced (not low) soy sauce on the side
Wok lid |
- If doubling or tripling this recipe, wrap each fillet in foil with a tablespoon of the marinade, and bake in a moderate oven for 10-12 minutes. The fish will continue cooking as it rests. Boil potatoes and stir-fry the veg
- Purchasing a lid for the wok can speed up the cooking process
- bamboo steamers available in most Chinatowns; also Nisbets by mail order
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(Questions & comments, pls email b67goingon50@yahoo.co.uk
(Questions & comments, pls email b67goingon50@yahoo.co.uk
and say if they can be included in the blog)
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This recipe has been developed by B M Lee/ Bright Sun Enterprises. It may not be reproduced without the author's written permission.
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