Name: Salmon fried rice
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 1
Ingredients: 1/2 cup long-grain rice; 1 cup warm water; 1 tablespoon vegetable oil; 180 gram skinless salmon fillet, bones removed, cut into 2 cm pieces; 1/2 small red capsicum, chopped; 1/2 medium carrot, grated; 2 green onions, thinly sliced diagonally; 1/4 cup frozen peas; 3 teaspoon reduced-salt soy sauce; 1 teaspoon sesame oil; lemon wedge, to serve

Ingredients

1/2 cup long-grain rice

1 cup warm water

1 tablespoon vegetable oil

180 gram skinless salmon fillet, bones removed, cut into 2 cm pieces

1/2 small red capsicum, chopped

1/2 medium carrot, grated

2 green onions, thinly sliced diagonally

1/4 cup frozen peas

3 teaspoon reduced-salt soy sauce

1 teaspoon sesame oil

lemon wedge, to serve

Method

1.Line a baking tray with baking paper. Combine rice and water in a microwave-safe bowl. Cook on High (100%) for 6 minutes or until rice is tender and liquid has evaporated. Spread rice on prepared tray. Set aside for 25 minutes to cool.

2.Heat a wok or large frying pan over high heat. Add 2 teaspoons of the oil; swirl to coat surface. Stir-fry salmon in 2 batches for 1 minute or until seared. Transfer to a heatproof bowl.

3.Add remaining oil to wok. Stir-fry capsicum and carrot for 2 minutes or until tender. Add onion; stir-fry for 1 minute. Add rice and peas; stir-fry for 2 minutes or until tender.

4.Return salmon to wok. Add soy sauce and sesame oil; toss until combined and heated. Spoon half into a serving bowl; reserve remainder for second meal. Serve with lemon wedges.

When buying salmon fillets, choose tail pieces, as they have fewer bones. Buy products in sachets and small portions (oats, noodles, tomato paste…). They may cost a little more up front but there’s no wastage. Cook pasta bakes and casseroles in single-serve ovenproof dishes for easy portion control, freezing, thawing and reheating. Omelettes make great meals for one. Fill with meat or poultry and veggies for nutrition. If needed, use egg whites to lower cholesterol intake.
Note

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