Healthy Cooking: Salmon Teriyaki with Sautéed Vegetables Recipe


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It’s been awhile since I shared a recipe, so here’s a healthy one I tried out tonight for a simple, delicious and very nutritious meal that works for all of you who want to start eating clean this new year.

The best part about cooking and preparing your own healthy meals is that it doesn’t have to cost you a lot. I bought enough fish and vegetables for 3 meal portions and it totalled roughly SGD$12. That adds up to about $4 a meal which is cheaper than what you’d get at some food courts. Also, this took only about 45 mins to prep which isn’t that tedious. SO let’s get started!

Here are the vegetables I got to fry up — some broccoli, eggplant, pumpkin and cherry tomatoes.

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I also pre-heated the oven to 350F or 176C and started preparing the salmon, marinating it lightly in sea salt, cracked black pepper and some Italian herb for more flavour.

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Then, spread some aluminium foil over a tray and pop it in the oven for roughly 10-15 minutes, depending on how hot your oven is. I don’t particularly like my fish too oily, so i don’t bother with oil or butter. Also, it cooks slightly in its own fat which is more than enough flavour for me. But go ahead if you prefer!

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Quick Tip: Use a meat thermometer if you want it to be accurate. Once it hits roughly 140C inside, you’re good to go!

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Next, chop up all the vegetables into cubes. I start boiling the broccoli and pumpkin for about 5-7 minutes before sautéing so they’re not too hard and undercooked.

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Next, heat up some olive oil in a hot pan and lightly fry the eggplant with some salt, pepper and smoked paprika for flavour. You can add a little bit of water to help it cook faster.

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Once they’re slightly softened, add in the broccoli, tomatoes, and toss in the pumpkin last because you don’t want them to get too mushy. Add salt, pepper and paprika to taste. You can also coat with more oil if you like because the eggplant soaks up most of it. But I prefer mine healthier with less oil.

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Once the vegetables are cooked, take it off the heat. Aren’t those colours beautiful?

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Okay, now let’s check on the salmon. Take them carefully out of the oven to cool. They should be slightly browned on the outside, but still juicy and soft on the inside. Make sure it’s cooked in the middle before you take it out.

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The salmon is actually good enough to eat on its own. But for more variety and flavour, you can drizzle some teriyaki sauce over it and sprinkle some pepper over the veggies.

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And voila! A beautiful, nutritious meal that is high in protein, vitamins and fibre.

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As I mentioned, the amount of food I bought was enough for three. So I packed one up for lunch the next day and another for my sister to take to work. Just heat up and it’s ready to eat! Make sure you wait till their cooled completely before storing in the fridge so it stays fresh.

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I was so happy with how this turned out that I’m quite inspired to try out more healthy recipes. Can’t wait to share some more, but do let me know if you’ve any cool ideas. I’d love to give it a shot. Enjoy!

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2 thoughts on “Healthy Cooking: Salmon Teriyaki with Sautéed Vegetables Recipe

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