Salmon & Shiitake Stir-Fry

April 3, 2010 1 Comment
 
 
Shrooms..They are a low calorie superfood- a source of B vitamins, supports your body’s antioxidant system, and available in more than 3,000 varieties in North America alone. Not to mention, they offer a great taste to any meal you add them to. These are just some of the reasons I love mushrooms, and why you should love them, too.  In addition, researchers have just determined exposure to sunlight increases the vitamin D content in mushrooms, which makes them useful in boosting the body’s immune system response and disease resistance. In some tests, a standard-size serving of white button mushrooms exposed to sunlight for five minutes post-harvest contained 869 percent of a person’s daily value for vitamin D.  USDA’s National Nutrient Database – the foundation of most food and nutrition databases in the U.S. – has been updated to include vitamin D values to 2,900 foods and fresh mushrooms are THE ONLY fruit or vegetable with all natural vitamin D. Similar to the way that humans absorb sunlight and convert it to vitamin D, mushrooms contain a plant sterol–ergosterol–that converts to vitamin D when exposed to sunlight.   From chanterelles to shiitakes, mushrooms have woody, fruity, earthy and sweet flavors to suit any taste. If you are looking for alternatives to ground meat in recipes, try diced creminis or buttons, while steak fans can try grilled portabellas.  As for this recipe- shiitakes provide a fantastic woody addition to this stir fry. I know the ingredient list seems like a mile long, it is worth it, and you will be surprise at how little effort this will take for a delicious and heart healthy meal!
Salmon & Shiitake Stir-Fry
 
INGREDIENTS:
1/4 cup vegetable broth
3 tablespoons rice vinegar
3 tablespoons black bean-garlic sauce, (see Note)
2 tablespoon Mirin (rice wine)
2 teaspoons cornstarch
Pinch of crushed red pepper
1 tablespoon canola oil
1 pound salmon, skinned and cut into 1-inch cubes
2 Tablespoons garlic, miced 
2 tsp ginger, minced

2 tsp garlic chili sauce
2 cups mung bean sprouts
1 cup sliced Shiitake mushrooms
1 1/2 cups Sno Peas, washed and patted dry
1 bunch scallions, sliced

Marinade:
1 garlic clove, minced
1/3 cup chopped green onions
1/4 cup reduced sodium soy sauce
1 tablespoon Mirin
1 teaspoons brown sugar
1 teaspoon sesame oil
1 teaspoon ginger
1 teaspoon chili garlic sauce
DIRECTIONS:
For the marinade: Mix together all ingredients in a meduim bowl.  Pour into large plastic bag, add salmon pieces and make sure fish is submerged in liquid.  Allow fish to marinate for at least 3 hours to overnight. 
For stir-fry sauce: Whisk broth, vinegar, black bean-garlic sauce, garlic chili sauce, Mirin, garlic, ginger and cornstarch in a small bowl until combined.


Heat oil in a large nonstick skillet over medium-high heat. Add salmon and cook, stirring gently, for 2 minutes. Add bean sprouts, green onions, mushrooms, sno peas and the sauce mixture (the pan will be full). Cook, stirring, until the vegetables are cooked down and very tender, 2 to 3 minutes. Serve over Arboro rice or rice noodles.


Note: Black bean-garlic sauce, a savory, salty sauce used in Chinese cooking, is made from fermented black soybeans, garlic and rice wine. Find it in the Asian-foods section of some supermarkets or at Asian markets.

Nutrition Information:
1 1/2 cup serving of Salmon and Vegetables
Calories: 338
Fat: 17 g (8g poly, 6g mono)
Carbohydrates: 20 g
Fiber: 5 g
Protein: 28 g

**Sorry for my lack of love this week for Chocolate Broccoli- I have been swamped with work for internship and rotation assignments- BUT, I’m back and caught up- I hope :) Thanks for understanding, friends!

Filed Under: Salmon, Seafood

Comments

  1. motherrimmy says:
    April 3, 2010 at 4:42 am

    What a terrific looking dish! I'm a recent convert to the benefits of mushrooms. I've saved this recipe, and thank you for posting the calorie information!

    Reply

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