The cuisines of coastal cultures seem blessed with healthful ingredients and delightful flavors and textures. We offer this example for examination and enjoyment.
Spicy Wild Salmon Stir-Fry
Nice and easy, with an Asian orientation.
Prep time 20 minutes
3 oz. Asian noodles (whole grain ramen*, buckwheat soba*, rice* or bean thread*)
2 Tablespoons kuzu* cooking starch (preferred) or cornstarch
1 1/2 cups cold water
2 to 3 teaspoons natural low-sodium soy sauce, to taste
1 teaspoon unrefined sesame oil
1 lb. stir-fry vegetables (bean sprouts, snow peas, sliced red/yellow peppers, broccoli, carrots, and bok choy or daikon)
1/3 cup fresh or reconstituted Asian mushrooms (e.g., oyster, shiitake, maitake)
*Available at Asian, gourmet, and natural food markets. You can use any kind of noodle you like, but we’d advise you avoid the white-flour ramen sold in supermarkets, which offer only bland flavor and empty calories. Buckwheat soba is a hearty choice, for cool nights. If you choose to use rice or bean thread noodles, cook them just before serving or they will stick together.
- In small saucepan, blend starch, water, soy sauce, sesame oil, garlic powder, ginger powder, cayenne powder, and turmeric powder. Cook over high heat, stirring frequently, until mixture boils; reduce heat and simmer for 1 minute. Remove from heat; reserve and keep warm.
- Cook noodles according to package directions, omitting but reserving any seasoning packet. Rinse quickly in cool water, drain and keep warm.
- In large saucepan, heat oil over medium-high heat. Add vegetables and stir-fry 3-5 minutes. Reduce to medium, add mushrooms and salmon and; cover and cook, stirring gently for 5 minutes. Reduce to medium-low, add noodles and sauce; stir gently and heat through for 1 more minute.
Nutrients per serving: 300 calories, 12g total fat, 2g saturated fat, 35% of calories from fat, 58mg cholesterol, 24g protein, 25g carbohydrate, 5g fiber, 1142mg sodium, 249mg calcium and 1.9g omega-3 fatty acids.