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.
One serve provides 380 calories, 56 g protein, 9 g fat and 13 g of net carbs
The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.
- 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
- 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. SautÃ© 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!
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