Asian BBQ Sesame Salmon with Noodles & Veggies

salmon withveggies

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Asian BBQ Sesame Salmon with Noodles & Veggies

  • Author: Emily Weeks, RDN, LD
  • Prep Time: 10 minutes
  • Cook Time: 30 minutes
  • Total Time: 40 minutes
  • Yield: 4 servings 1x

Description

Both vitamins D and C are important for maintaining a healthy immune system. Fatty fish, such as salmon, and mushrooms* are excellent sources of vitamin D (salmon/66% DV)[1] while broccoli and sugar snap peas bring the vitamin C (220% DV[2] and 42% DV1, respectively). Super charge your immune system and add some heat to the dinner table with this nutrient-packed meal that’s ready in just 40 minutes.


Ingredients

Scale

For the sauce:

  • ½ cup soy sauce
  • 2 tablespoons brown sugar
  • 1 tablespoon rice vinegar
  • 2 cloves garlic, minced
  • 1 teaspoon fresh ginger, minced
  • 1 teaspoon chili garlic sauce (optional — for heat)
  • 1 tablespoon toasted sesame oil
  • 2 tablespoons your favorite BBQ sauce
  • 2 tablespoons water
  • 2 teaspoon cornstarch

For the dish:

  • 1 ½ pounds (4 filets) salmon
  • 12 ounces stir-fry rice noodles (pad thai noodles)
  • 1 tablespoon toasted sesame oil
  • 1 pound white mushrooms, sliced
  • 1 cup sugar snap peas
  • 1 large broccoli head, cut into bite-size florets
  • 23 green onions, thinly sliced

Sesame seeds for garnish


Instructions

  1. Preheat the oven to 400F.
  2. Whisk together sauce ingredients (except water and cornstarch) in a small saucepan. Bring to a boil over high heat, then reduce heat to a simmer. In a small bowl, whisk together water and cornstarch. Pour into the pan and cook on low, whisking often, until the sauce thickens, 3-5 minutes. Remove from heat and set aside.
  3. Pour 3 tablespoons of the sauce into a small bowl. Brush the salmon filets with reserved sauce and place on a baking sheet. Bake for 15 minutes, or until salmon is flaky. Discard the small bowl of sauce if any remains.
  4. Cook the stir-fry noodles according to the package directions. Drain, rinse, and set aside.
  5. Heat a large skillet over medium heat. Add the sesame oil. Add mushrooms, snap peas and broccoli. Cook, stirring often, until veggies are tender-crisp, 7-8 minutes. Add the noodles and the remaining sauce from the pan. Toss to combine.
  6. To serve, divide noodles, veggies and salmon between plates. Top with sliced green onions and sesame seeds.

* Check the mushroom package label to see if the mushrooms have been exposed to UV light for maximum vitamin D – up to 118% DV1.


Notes

[1] U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov.

[2] https://www.fda.gov/food/food-labeling-nutrition/nutrition-information-raw-vegetables

Recipe courtesy of Emily Weeks, RDN, LD.

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