Fleshy, tasty fish

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It is not called the "king of fish" for nothing.

Indeed, you can whip up all kinds of dishes with salmon, which takes well to most cooking methods, from baking to frying and grilling.

 

But why trouble yourself with elaborate recipes when this fleshy fish already tastes good on its own?

Salmon, when cooked right, has a mild flavour and luxurious buttery texture which can be accented with a few basic ingredients.

And for its rich vermillion colour, it looks good on the plate with the simplest of garnishes, too.

Local celebrity chef Eric Teo has gone back to basics with his salmon au naturale recipe (left).

You need to marinate the fish for only five minutes, pan-fry it and then add some spring onions, ginger slices and chilli flakes.

It is a healthy dish for several reasons. First of all, the fish is rich in omega-3 fatty acids, noted Mr Teo, who owns food consultancy firm ET Culinary Arts.

This type of fat is said to protect against heart disease and, possibly, stroke.

Besides salmon, omega-3 fatty acids can also be found in "oily fish" such as sardines and mackerel.

Do note that the oil that is naturally found in salmon should ooze out of the fish and into the pan during the cooking process, so you do not have to add much oil in the first place - just enough to prevent the fish from sticking to the pan.

Or, to make things even easier, use a non-stick pan.

If you have been cooking up a storm for Christmas and New Year recently, this is a simple dish that still gives you and your family a bit of a treat, but without the usual fuss.


TIPS

1. Heat the oil adequately before stir-frying, as this shortens the cooking time and reduces the amount of oil absorbed by the ingredients.

2. Use unsaturated oil (such as sunflower, canola and olive oil) instead of sources of oil with saturated fat (such as ghee, butter and blended vegetable oil) to reduce your risk of heart disease.


RECIPE

Salmon au naturale

(Serves four)

INGREDIENTS

4 pcs salmon fillet (100g to 120g each)

4 spring onions, cut into 2-inch pieces

20g ginger, thinly sliced

3 pcs red chilli, shredded

½ tsp salt

2 tbs rice wine

1 tsp ground black pepper

1 tbs olive oil

METHOD

Place the salmon pieces on a plate and season them with salt, rice wine and ground black pepper.

Marinate for five minutes.

Heat the olive oil in a pan. Stir-fry the spring onions and ginger until they are fragrant. Then, pan-fry the marinated salmon until it turns golden brown on both sides.

Sprinkle the fish with shredded chilli and serve hot.

NUTRITIONAL INFORMATION

(Per serving)

Energy: 190kcal

Protein: 24.3g

Total fat: 7.7g

Saturated fat: 1.2g

Cholesterol: 62mg

Carbohydrate: 2.5g

Dietary fibre: 0.5g

Sodium: 325mg

 
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