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Salmon teriyaki with shirataki and vegetables 376cal/264cal:

PostPosted: July 9th, 2015, 11:52 am
by Riocaz
20150708_203715[1].jpg

teriyaki salmon.jpg


I marinaded the salmon overnight in the teriyaki marinade.

Noodles were drained and washed thoroughly, then microwaved for 5 minutes to dry them out and improve their texture. I then chopped them up a bit.

The veggies were pre-prepared so I microwaved them for 3 minutes so they were a little undercooked.

While that was going on I sprayed the salmon with a little garlic oil, and fried for 3 minutes each side then put in a warm oven while I finished off the veggies.

The veggies and noodles were combined into the same pan I fried the salmon in, with the remaining marinade poured over and cooked until I was happy everything was hot through (just in case as I was using the marinade from the fish)

This was a big meal even for me, (though it didn't stop me eating it)... So if you were halving the veggie and shirataki mixture for 2 meals you would end up at just under 264cal for this meal.

Re: Salmon teriyaki with shirataki and vegetables 376cal/264

PostPosted: July 9th, 2015, 1:14 pm
by earthmaiden
That looks superb Rio, I keep meaning to try Shirataki noodles. Such a quick meal and rather tasty!

Re: Salmon teriyaki with shirataki and vegetables 376cal/264

PostPosted: July 9th, 2015, 4:57 pm
by Riocaz
Well to be fair the noodles are completely tasteless so they need pairing with something that's got enough flavour to make up for it.

Re: Salmon teriyaki with shirataki and vegetables 376cal/264

PostPosted: July 11th, 2015, 10:13 pm
by Catherine
Wow Lee that does look good. I personally wouldn't bother with the noodles anyway so the flavour or lack of wouldn't be an issue. I expect it would be good cold too if you wanted the other half for lunch the next day

Re: Salmon teriyaki with shirataki and vegetables 376cal/264

PostPosted: August 4th, 2015, 11:14 am
by StokeySue
I did something similar but used courgette "noodles" and less stir fry veg- I just use one of those julienne cutters that resemble a potato peeler & blanch the strands very briefly, they absorb the other flavours surprisingly well

Re: Salmon teriyaki with shirataki and vegetables 376cal/264

PostPosted: August 4th, 2015, 11:52 am
by earthmaiden
How come the mixed veg stir fry was so many cals? I have been using quite a bit from various stores recently as I find it really handy and quite filling. Yesterday it was a largish pack from Morrisons which said that 1/4 pack was 22 cals so the whole pack should only have been 88 cals. I sweat it in a non-stick pan and use water rather than oil to sort of steam it if I want to cook it more so there are no added cals there. 158 cals sounds a lot.

Re: Salmon teriyaki with shirataki and vegetables 376cal/264

PostPosted: August 4th, 2015, 1:16 pm
by StokeySue
earthmaiden wrote:How come the mixed veg stir fry was so many cals? I have been using quite a bit from various stores recently as I find it really handy and quite filling. Yesterday it was a largish pack from Morrisons which said that 1/4 pack was 22 cals so the whole pack should only have been 88 cals. I sweat it in a non-stick pan and use water rather than oil to sort of steam it if I want to cook it more so there are no added cals there. 158 cals sounds a lot.


It sees that Sainsbury give their calorie count for the cooked product, after the addition of 15 ml oil

http://www.sainsburys.co.uk/webapp/wcs/stores/servlet/ProductDisplay?langId=44&productId=97124&storeId=10151&krypto=bqUn8uRGZJUl5n7Tsm%2FpJp8HqJPAW2p9zhllK5828trCMaiHwuQsMOE%2BuwLC48sHnsoVnRNFL6Tb%0AUO8KDHB5CMtK%2FIclhxJQnhKm2UcT8ltWRPzsWal0%2BbodRSmx0PH5


PER 1/2 PACK (STIR FRIED AS PER INSTRUCTIONS) 79kcal
...
To stir fry. Before cooking: Heat 15ml oil in a frying pan or wok. Once oil is hot add the vegetables. During cooking: Stir fry. Stir continuously. After cooking: Check food is piping hot. All cooking appliances vary. This is a guide only. High heat. 4-5 mins.

Re: Salmon teriyaki with shirataki and vegetables 376cal/264

PostPosted: August 4th, 2015, 1:42 pm
by Riocaz
Oh that's interesting (not to mention annoying), so I was lower cal than I thought.

Re: Salmon teriyaki with shirataki and vegetables 376cal/264

PostPosted: August 4th, 2015, 5:27 pm
by earthmaiden
Riocaz wrote:Oh that's interesting (not to mention annoying), so I was lower cal than I thought.


You can have a bit more salmon next time!