|Salmon steaks||16 Ounce (4 pieces, about 4 ounce /115 gram each)|
|Chinese five spice powder||2 Teaspoon|
|Rice vermicelli noodles||10 Ounce (275 gram)|
|Low salt light soy sauce||2 Tablespoon|
|Honey||2 Teaspoon (good quality)|
|Fresh root ginger||1 Inch , peeled and grated|
|Garlic||2 Clove (10 gm) , crushed|
|Carrot||4 Ounce , thinly sliced (1 large size, 115 gram)|
|Leek||4 1/4 Ounce , sliced (1 large size, 130 gram)|
|Mushrooms||350 Gram , sliced to make 5 cups|
|Chopped fresh cilantro||1 Tablespoon (coriander)|
|Ground black pepper||To Taste|
1. Wash the salmon steaks and pat dry with kitchen paper. Rub the five spice powder into both sides of the fish and season well with black pepper. Set aside for 30 minutes.
2. Meanwhile, put the noodles into a bowl, cover with boiling water, and soak for 15 minutes. Drain, then add the noodles to a pan of boiling water, and cook for 1 minute. Drain and keep the noodles warm.
3. Cook the salmon steaks under a hot broiler (grill) for 7–10 minutes, or until thoroughly cooked, turning once halfway through.
4. Heat a nonstick pan. Add the soy sauce, honey, ginger, garlic, carrot, and leek to the pan and sauté the vegetables for 3–4 minutes, until beginning to soften. Add the mushrooms to the pan and sauté for a further 2 minutes.
5. Divide the noodles among four bowls or plates. Spoon the vegetables and their juices over the noodles and put the grilled salmon on top. Sprinkle with cilantro, if using, and serve.
Lectins are a type of protein which, when eaten, can cause intolerances to sensitive digestive tracts. The most common offenders are gluten, cow’s milk products, eggs, beans, tomatoes, eggplant (aubergine), bell peppers (capsicum), and potatoes. Cooking helps deactivate lectins to some degree, but if you are highly sensitive, avoid these foods. Keep a food diary and note when your symptoms are worse.
Food as Medicine
Salmon is an easy protein to digest and exceptionally high in omega-3 fats, which are vital for good health. It uniquely provides a ratio of around 5:1 omega-3 to omega-6 essential fats, and is a great source of both vitamin D and selenium.
Honey has a natural antimicrobial action due to its hydrogen peroxide content. Manuka UMF honey contains extra potency against many different bacteria because of the natural antibiotic properties of the manuka bush that the bees feed on.
This recipe has been excerpted from 500 of the Healthiest Recipes & Health Tips You’ll Ever Need by Hazel Courteney. CICO Books, $24.95. cicobooks. To purchase the book visit www.amazon.com.
Photo Credit: CICO Books
Calories 488Calories from Fat 72
% Daily Value*
Total Fat 8 g12.3%
Saturated Fat 1 g5%
Trans Fat 0 g
Sodium 366 mg15.25%
Total Carbohydrates 73 g24.3%
Dietary Fiber 3 g12%
Sugars 6 g
Protein 29 g58%
Vitamin A % Vitamin C %
Calcium % Iron %
Calories 1952Calories from Fat 288
% Daily Value*
Total Fat 32 g49.2%
Saturated Fat 4 g20%
Trans Fat 0 g
Sodium 1464 mg61%
Total Carbohydrates 292 g97.2%
Dietary Fiber 12 g48%
Sugars 24 g
Protein 116 g232%
Vitamin A 0% Vitamin C 0%
Calcium 0% Iron 0%
*Based on a 2000 Calorie diet