Salmon and mushroom egg fried rice
If you like egg fried rice, you'll love this Chinese-inspired recipe that's high in omega 3
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Cooking time: 30 mins
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Serves: 4
Ingredients
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.
- 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
Method
- 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 opaque and 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 0.0g
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.
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