Glazed Salmon with Greens & Mushrooms
Pan-fried salmon in a soy-mirin-honey glaze, served over a generous pile of bok choi, broccoli and mushrooms. No rice — the veg does the bulk, so it's light but genuinely filling.
- 420
- kcal
- 36g
- protein
- 16g
- carbs
- 22g
- fat
- 7g
- fiber
- 20 min
- time
Method
Cook the salmon
Heat a non-stick pan over medium-high with a little of the oil. Cook the salmon fillet skin-side down for 3-4 min, then turn and cook another 2-3 min until just cooked through.
6:00Glaze the salmon
Mix the soy sauce (glaze), mirin (glaze), and honey (glaze). Pour into the pan and let it bubble for a minute, spooning over the salmon until glossy. Set the salmon aside.
1:30Cook the mushrooms & shallot
In the same pan, soften the shallot, finely sliced and cook the mixed mushrooms, sliced until their water releases and they colour.
5:00Cook the greens
Add the head broccoli, in florets and bok choi, halved or quartered (stems first, then leaves) with a splash of water, cover, and steam-fry 3-4 min until just tender with a bit of bite.
4:00Assemble
Pile the greens and mushrooms onto a plate, sit the glazed salmon fillet on top, drizzle over any pan glaze, and finish with the spring onion, sliced and sesame seeds, to finish.
Notes
Around 420 kcal and 36g protein per serving — high protein, high fibre, low carb. Naturally lactose-free. No rice — the volume of greens and mushrooms does the bulk, so it's filling without the carbs. Add 150g rice (~200 kcal) if you want it more substantial. Cooking everything in the same pan picks up the leftover glaze and salmon flavour in the veg. Bok choi stems before leaves; keep a bit of bite in the greens. Soy kept to 1 tbsp so the glaze stays sweet rather than salty. A good balancing dinner for a day that's been light on vegetables.