Salmon fillet: 150g (5.3 oz), Honey: 15g (1 tbsp), Soy sauce (low sodium): 10ml (2 tsp), Garlic: 6g (2 cloves, minced), Ginger: 5g (1 tsp, grated), Broccoli: 100g (1 cup, florets), Carrot: 50g (1 medium, julienned), Snow peas: 50g (1/2 cup), Bell pepper (red): 50g (1/3 cup, sliced), Green onions: 10g (2 tbsp, chopped), Sesame oil: 5ml (1 tsp), Vegetable oil: 5ml (1 tsp), Sesame seeds: 5g (1 tsp), Brown rice: 50g (1/4 cup, dry weight), Salt: 1g (1/4 tsp), Black pepper: 1g (1/4 tsp)
1. Cook 50g brown rice according to package instructions. 2. In a small bowl, mix 15g honey, 10ml soy sauce, 3g minced garlic, and 2.5g grated ginger to make the glaze. 3. Season 150g salmon fillet with salt and pepper. 4. Heat 5ml vegetable oil in a non-stick skillet over medium-high heat. 5. Cook salmon skin-side down for 4 minutes, then flip and cook for another 3 minutes. 6. Brush the honey garlic glaze over the salmon during the last minute of cooking. Remove from skillet and set aside. 7. In the same skillet, heat 5ml sesame oil. 8. Add 3g minced garlic and 2.5g grated ginger, and cook for 30 seconds. 9. Add 100g broccoli florets and 50g julienned carrot. Stir-fry for 3 minutes. 10. Add 50g snow peas and 50g sliced bell pepper. Stir-fry for another 2 minutes until vegetables are tender-crisp. 11. Season with salt and pepper to taste. 12. Serve the glazed salmon over brown rice with stir-fried vegetables. 13. Garnish with 10g chopped green onions and 5g sesame seeds.
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