Ingredients
- 1 Salmon Fillet or Steak 8 oz (250 g)
- 1/4 tsp Black pepper 1 ml
- 1 tbsp Canola oil 15 ml
- 2 cloves Garlic, raw
- 1/4 cup Onion 60 ml
- 2 Tomatoes. red, large
- 1/2 tbsp Fish sauce 7.5 ml
- 1/2 tbsp Sugar 7.5 ml
- 2/3 tsp Sugar 3 ml
- 1 Green onion, large
- 1 Hot chili pepper, optional (1 small pepper)
- 3/4 cup Brown rice, cooked 190 ml
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Ingredients
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Instructions
- Wash the salmon fillet and cut into palm-size pieces. No need to cut if purchase salmon steak. Pat dry with paper towel and sprinkle the fish with 1 mL (¼ tsp) of ground black pepper.
- Finely chop the garlic and thinly slice the onions
- Dice the green onions and tomatoes
- Use a non-stick pan, heat up 7.5 mL (½ tbsp) of canola oil at medium heat, stir in the fish and cook until golden on each side. Remove from pan and set aside.
- Heat up another (7.5 mL) ½ tbsp of canola oil at medium heat, stir fry the garlic and onion until fragrant. After, stir in tomatoes pieces, 7.5 mL (1/2 tbsp) fish sauce, 7.5 mL (1/2 tbsp) sugar, 30 mL (2 tbsp) water
- Cook at medium-low heat until the tomato is soft; add in the cooked fish, cover the pan with a lid and simmer over low heat until the fish is fully cooked.
- Add in another 3.5 mL (2/3) tsp of sugar and flip the fish to allow the flavor to soak into the fish both sides.
- Remove fish to a platter, sprinkle the dish with chopped green onion and hot chili pepper
- Serve one serving of salmon with 60 mL (1/4 cup) of brown rice
Nutrition Facts
Pan-fried salmon with tomato sauce
Amount Per Serving
Calories 315.3
Calories from Fat 137
% Daily Value*
Total Fat 15.2g
23%
Saturated Fat 2.5g
13%
Trans Fat 0.1g
Cholesterol 50.2mg
17%
Sodium 293.3mg
12%
Total Carbohydrates 24.1g
8%
Dietary Fiber 3.2g
13%
Sugars 8.0g
Protein 20.8g
42%
* Percent Daily Values are based on a 2000 calorie diet.