Prawn, Salmon, Shiitake & Cabbage Stir Fry

This seafood stir fry combines the best foods from the sea and nutrient-dense vegetables.  

Prawns and salmon bring heaps of bioavailable protein, omega 3, copper, potassium, selenium, zinc, choline and vitamins B3, B5, B6, B12, D and E.  

The stir-fried vegetables fill in the folate, potassium and vitamins A, C and K.   

Macros 

One serve provides 380 calories, 56 g protein, 9 g fat and 13 g of net carbs

Micros  

The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.  

Ingredients 

SERVES 2

  • 100 g (3.5 oz) fresh salmon, cut into cubes
  • 100 g (3.5 oz) raw prawns
  • 1 clove garlic, crushed
  • 1 thumb-size piece of ginger, peeled and finely diced
  • 1 spring onion, sliced
  • 100 g (3.5 oz) red bell pepper, diced
  • 100 g (3.5 oz) shiitake mushrooms, sliced
  • 120 g (4.2 oz) cabbage, shredded
  • 1 Tbsp Tamari sauce

Directions 

  • Heat a frying pan to medium heat.
  • Add the salmon cubes and fry each side for a few seconds until golden, it does not need to be cooked through unless you prefer it like that. 
  • The salmon will release lots of fat so you do not need to add any. 
  • Once the salmon is cooked remove it to a plate and set aside. 
  • Add the prawns to the salmon fat, turning them as they go pink to cook both sides. Once cooked, add to the plate of salmon, and set aside. 
  • Add the garlic, ginger, spring onion, red pepper and mushrooms to the pan. Sauté in the salmon fat until soft. 
  • Add the cabbage, and toss so all combine. Pour over the Tamari sauce. Let the cabbage soften, cooking it for about 2 minutes, stirring occasionally. 
  • Tip the prawns and salmon back into the stir fry and gently fold together. 
  • Plate up and enjoy!

Suitable for 

This recipe is featured in the following recipe books optimised for nutrient density.  Follow the links below to find more nutrient-dense recipes optimised for YOUR goal.   

How Can I Calculate My Nutrient Intake?

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The free starter pack includes:

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  • Sample Maximum Nutrient Density Meal Plan.

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