Besides being brain food, fish are packed with nutrients and are excellent sources of high-quality protein, vitamins and minerals (including potassium, selenium and vitamin B12).
What makes oily fish such a very popular choice though is their content of omega-3 fatty acid, that contribute to healthy brain functions (reducing the risk of Alzheimer’s and depression), the heart, joints and general wellbeing. Omega-3 is termed as an essential fatty acid because our bodies cannot produce them and we must eat them or take supplements. To optimise your body’s supply of essential fats rich in EPA and DHA, try to eat oily fish – such as salmon, mackerel, sardines, herring and fresh tuna – at least twice a week.
2 salmon fillets (100g each) – sliced sideways
1 medium egg
2 handful of baby bok choy or any favourite leafy greens
1 cup soaked brown rice
2 cups water
1 tablespoon honey
1 tablespoon soy sauce (or tamari for gluten-free option)
1 tablespoon mirin
1 tablespoon sake (optional)
1. Soak brown rice overnight or for at least 4 hours. If using a pot to cook, add brown rice and water and bring to boil. Then lower heat to simmer for about 10 minutes or until water is fully absorbed. Keep covered for another 10 minutes to steam the rice.
2. While waiting for the rice to cook, heat up a non-stick 6″ pan on low heat. If using a normal pan, lightly coat the pan with vegetable oil. Whisk egg with a pinch of salt in a small bowl. Pour egg onto the pan and swirl the mixture around to get a thin layer of omelette. In about 1 minute, the top will be dried and cooked through. Remove and slide off the omelette onto a chopping board. Roll the omelette and slice thinly from the end.
3. Using the same pan, pan fry the salmon fillets for about 2 minutes on each side on medium heat. Remove the fillets and set aside.
4. Mix teriyaki sauce ingredients in a small bowl and pour the sauce into the same pan. When it starts to simmer, switch off the heat and add the salmon fillets back to the pan to coat them in the sauce.
5. Just before serving, place baby bok choy into the pot of rice to let the residue heat gently steam the veggie for 2 minutes. I put the veggie directly on top of the rice. This will produce slightly crunchy bok choy, which I prefer. Steam longer if you prefer wilted bok choy.
6. Plate a bowl of rice, and top with salmon, bok choy and omelette, with a drizzle of teriyaki sauce. Itadakimasu!
If you do not have sake, replace with rice wine or omit altogether. You won’t be getting an authentic teriyaki sauce, but it is just as delish.
Get more nutritious yet delicious recipes like this on PurelyB, a healthy lifestyle website.
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