Last Friday was one of those unorganised days. I had to take my daughter to the GP in the afternoon and we got home at 4.55pm. I was super pleased that I had dinner on the table by 5.12pm – making it from scratch! This was a new recipe for the kids, but based on my daughter’s favourite chicken and rice that I have written about before – except this time I made it with salmon.
I try to include a couple of fish meals each week to make sure that we get plenty of great omega-3 fats. Why are these fats important? Our body can’t make these fats so we need to get them from our diet to help with the normal development of our brain, eyes and nerves. This is particularly important for growing kids. There is also good evidence to show that eating these fats can reduce our risk of cardiovascular disease. All good things!
If you are looking for a new way to include salmon in your diet, then try this recipe – I was very impressed – as was the rest of the family! I usually have pre-packaged salmon fillets in my freezer. They will defrost on a metal tray at room temperature within 30-60 minutes (or in your fridge for half a day) so great to grab out of the freezer as a last minute meal.
Serves 2-4 people (ie: 2 adults & 2 kids!)
Ingredients:1 cup rice
1 kettle of boiling water
500g salmon fillets
1-2 tablespoons potato flour
1 tablespoon oil
1 tablespoon soy sauce
1 tablespoon sake
½ tablespoon mirin
¼ teaspoon sugar
Steamed vegetables or salad to serve
- Put rice on to cook.
- Chop salmon into 2cm cubes and dust with potato flour.
- Heat oil in non stick pan over medium heat. Add salmon and cook each side for 2 minutes.
- Add boiling water to salmon and allow to simmer for 5 minutes. Drain water from pan and return salmon to same fry pan.
- Mix together soy sauce, sake, mirin and sugar. Pour over salmon in frypan. Allow to cook for a few minutes, gently turning salmon until coated in sauce.
- Serve with rice and vegetables.
As you can see from the above 'after' photo - it was a successful meal! Fish can sometimes have a bit of an overpowering taste for children, but the teriyaki sauce in this recipe meant the fish was happily eaten.