Salmon and mushroom egg fried rice
This salmon and mushroom egg fried rice is a Chinese-inspired recipe that's high in omega 3 and really quick to make. You can either use a variety of mushrooms for this recipe, or you can use just regular closed-cup mushrooms if you don't have anything else at home. If you find yourself reaching for the takeaway menu, think again and go with this recipe - you'll save money and you'll have it on the table in the same amount of time, if not less! Plus, it's healthier too, as you know exactly what's going in and there aren't any hidden sugars or fats that you might get in a takeaway or microwave meal.
- 175g (6oz) Jasmine rice
- 100g (4oz) frozen peas
- 350g (12oz) salmon fillets
- 30ml (2tbsp) groundnut oil
- 350g (12oz) sliced mixed mushrooms such as closed cup mushrooms, open cup mushrooms, Portobello, shiitake mushrooms
- 3 eggs, beaten
- 45ml (3tbsp) light soy sauce
- 15ml (1tbsp) sesame oil
- Juice of half a lemon
Salmon is a rich source of long chain omega 3 fatty acids which are needed for a healthy heart and to help prevent inflammation. It is recommended that at least one portion of oily fish is eaten per week to supply these important fatty acids. The rice is a good source of complex carbohydrates which are needed for energy. The mushrooms are a good source of potassium which can help counterbalance salt (sodium) intake and prevent high blood pressure.
- To make this superfood recipe, cook the rice in boiling salted water for 10 mins or until tender. Add the peas for the final 2 mins of cooking time. Drain in a sieve and set aside.
- Place the salmon in a frying pan, add 6tbsp water and bring to the boil. Cover and simmer for 8 mins or until the fish is cooked through. Transfer to a plate, remove any skin and break the flesh into flakes. Set aside.
- Heat a wok over high heat and add half the oil. Beat the eggs and add to the pan, cook, stirring until the egg is scrambled. Transfer to a plate. Wipe out the wok, return it to the heat and when hot, add the remaining oil. Add the mushrooms and stir fry for 2 mins until softened.
- Add the rice, peas, salmon, eggs, soy sesame and lemon juice and gently stir to mix. Heat until piping hot before serving.
Nutritional information per portion
- Calories 482(kcal)
- Fat 23.9g
- Saturates 4.8g
- Sugars 1.6g
- Salt g
This nutritional information is only a guide and is based on 2,000 calories per day. For more information on eating a healthy diet, please visit the Food Standards Agency website.
Guideline Daily Amount for 2,000 calories per day are: 70g fat, 20g saturated fat, 90g sugar, 6g salt.