Wednesday, 9 December 2015

Healthy Salmon Egg Fried Rice.

Yum

A quick egg fried rice is one of our go-to week night meals, it is so versatile and you can pretty much throw whatever you have in there and it'll be delicious. I have made it with leftover roast chicken, pork and beef. Salmon, king prawns, veggies... See versatile!

I do use a fair few shortcuts, which you don't have to do, but for me it is a case of trying to quickly throw something healthy together before Zoe manages to climb something or get into mischief. I am a fan of the Tilda microwavable sachets, I tend to go for the wholegrain or brown varieties. Its perfect for this dish, as its pretty dry when it is cooked, and I don't know about you but when I cook rice from scratch it tends to retain moisture.

So here is the recipe for the salmon egg fried rice I made last week;

Ingredients

2 cooked salmon fillets (I oven cook mine for 15-20 minutes)
1 sachet of microwaveable rice (you can use fresh, which you've cooked yourself if you prefer)
2 medium eggs
Finely chopped garlic and onion (or in my case blended to a paste for fussy eaters)
A couple of handfuls of frozen peas
Tsp of chilli oil
Soy Sauce (to taste)

Pop your rice in the microwave for the time specified on the packet.
Heat your olive oil in a large pan or skillet and fry off your onion/garlic until lightly browned.
Flake the cooked salmon in and add the chilli oil.
By this point the rice will be cooked, tip it into the pan, stir around to combine.
Create a well in the middle of the rice with your spatula, crack in the eggs, stirring slightly to combine the yolk/white. Leave for 30 seconds or so to allow the egg to cook a little on the bottom, you're looking to have bits of cooked omelette/egg through the dish, so gently stir allowing the egg to have maximum contact with the bottom of the pan, keep going until all of the egg is cooked, stir well to combine everything.

Throw in the peas and add a dash or two of soy sauce to taste.

You can pretty much add any flavour or extra spices you like to suit your tastes. I find it so easy to adapt this to what I have in the fridge, or what needs using up.

2 comments:

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