This seafood stir fry combines the best foods from seafood and nutrient-dense vegetables to maximise both satiety and nutrient density.
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 folate, potassium and vitamins A, C and K.
- Diet Quality Score = 91%
- Satiety Index Score = 97%
- Protein = 59%
- P:E ratio = 2.5
One serve provides 380 calories, 56 g of protein, 9 g of 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-sized 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 it 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. Saute 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 them together.
- Plate up and enjoy!