Healthy Wild Red Alaskan Salmon in Oriental Sauce and Vegetables

I love salmon, but it must be wild salmon, and not farmed,as this can be full of unhealthy ingredients that are not good for prostate health or general health,due to the way they are fed and packed closely together etc.This is applicable to all farmed fish and I avoid them like the plague,which I feel is an apt description.

Wild Red Salmon And Vegetables

This recipe is low fat and dairy free with tomato and healthy vegetables.I use extra virgin olive oil with crushed garlic to toss the potatoes in. The salmon is pan fried in lemon juice,soy sauce,fresh green ginger,coriander,star anise,to give a delicious oriental flavour,this also avoids actually frying the fish directly in the oil,said to be not healthy for cancer,Avoid deep fried foods !

Wild Red Salmon in an Oriental Sauce -adjust ingredient amounts to requirements

1) Wild red salmon portions for number of servings

2) New potatoes, ideally organic and the rest of veg.also

3) cauliflower florets

4) carrots

5) brussels

6) savoy cabbage

7) tomato

8) olive oil, light for cooking)

9) extra virgin olive oil

10) salt and pepper to taste

11) crushed garlic cloves

12) dark soy sauce

13) fresh lemon juice

14) grated fresh ginger

15) chopped fresh coriander or basil

16) 1 star

Method

a) Prepare vegetables for cooking and wash

b) wash and dry salmon on a paper towel

c) put potatoes sliced lengthwise into a pan of water and bring to the boil,season with salt if required

d) put a large sieve over the pan and place prepared veg.into it,cover and steam veg.over cooking potatoes on a fast simmer,this way moisture from veg.mixes into potatoes,if no salt is added to potatoes and veg,water can be used as a healthy drink after cooking is finished.About 10-15 minutes.

e) while veg is cooking, in a solid frying pan,put a little light olive oil, a tsp fresh lemon juice,tsp soy sauce,tsp chopped ginger,star anise,bring to a medium heat and add salmon skin down,cook till salmon changes colour about 5 minutes,when it looks cooked through,turn over and remove from heat to allow flesh side to finish gently cooking about 1-2 minutes.

f) remove salmon to a hot plate and keep warm,add coriander or basil to pan and allow to wilt over a low heat,spoon over salmon.

g) heat about 1-2 tbsp of extra virgin olive oil in a pan over a low heat add garlic and fry for about 1 minute taking care not to burn garlic or it will taste bitter,toss new potatoes in oil and garlic.

h) serve on hot plates

Note:- for a sticky sauce add just a little sugar to pan with soy,ginger ---mix at start of cooking,use more of the ingredients for sauce as required.