Duckman
Thu, March 4th, 2004, 03:29 PM
2 servings
300 grams salmon filet
Marinade
2 tbs of extra virgin olive oil
1 finely chopped red chili
1 finely chopped clove of garlic
loads of fresh parsley
loads of fresh ground pepper
some lemon juice
Veggies
1 onion (70 grams)
1/2 red pepper (140 grams)
1 carrot (100 grams)
Broccoli (200 grams)
1 tbs oyster sauce
Mix everything for the marinade, and marinade the salmon for 30-60 mins.
Put the salmon in a fryingpan, medium to high heat. fry on the "skinny" side until crisp, turn the filet, fry for a brief minute and set to rest. This is very important if you want the filet to be juicy. And we want that, right?
Wok the veggies using a dash of water instead of oil. Takes about 2-3 mins.
Poor the rest of the marinade and the oistersauce into the wok, stir and serve.
Per serving:
Total:
Carbs: 18
Proteins: 35
Fat: 37
Calories: 545
The result:
300 grams salmon filet
Marinade
2 tbs of extra virgin olive oil
1 finely chopped red chili
1 finely chopped clove of garlic
loads of fresh parsley
loads of fresh ground pepper
some lemon juice
Veggies
1 onion (70 grams)
1/2 red pepper (140 grams)
1 carrot (100 grams)
Broccoli (200 grams)
1 tbs oyster sauce
Mix everything for the marinade, and marinade the salmon for 30-60 mins.
Put the salmon in a fryingpan, medium to high heat. fry on the "skinny" side until crisp, turn the filet, fry for a brief minute and set to rest. This is very important if you want the filet to be juicy. And we want that, right?
Wok the veggies using a dash of water instead of oil. Takes about 2-3 mins.
Poor the rest of the marinade and the oistersauce into the wok, stir and serve.
Per serving:
Total:
Carbs: 18
Proteins: 35
Fat: 37
Calories: 545
The result: