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Salmon & Pine Nut Fried Rice

Salmon & Pine Nut Fried Rice
Dinner, Lunch, Quick/Under 30 mins

Low Gi Recipe Logo

SERVES:
2
DIFFICULTY:
Easy
PREP TIME:
10 minutes
COOK TIME:
15 minutes

Ingredients

  • 1 cup low GI rice cooked
  • 1 salmon fillet 125g
  • 30 g pine nuts
  • 1 egg
  • 1 tbsp teriyaki sauce
  • 1 tsp soy sauce
  • 1 spring onion sliced
  • 1 garlic minced
  • ¼ onion diced
  • 1 tsp fried shallots
  • ¼ cup frozen mixed vegetables
  • 4 tsp olive oil
  • ½ tsp sesame oil
  • pepper pinch
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Method

  • Heat 2 tsp of olive oil in a medium non-stick skillet over medium-high heat. Once the oil is hot and shimmering, place salmon into the pan and cook for about 4 minutes on each side.
  • Transfer salmon onto a plate then use a fork to gently break salmon into small flakes.
  • Toast pine nuts in the skillet over low-medium heat then set aside. Heat remaining olive oil in the skillet then sauté garlic and onion until slightly translucent.
  • Add cooked rice, salmon, pepper, soy sauce and teriyaki sauce to the skillet. Stir fry for a couple of minutes.
  • Create well in the middle of the rice. Crack an egg in the well and wait for 30 seconds then stir fry. Once the egg is cooked, stir it in with the rice. Add in frozen mixed vegetables, pine nuts and spring onion. Stir well.
  • Lastly, drizzle sesame oil over the rice and give it one last stir. Serve hot.

Notes

Cooked brown rice is also a great option for texture and a higher fibre content.
Recipe developed by Sarah Leung and Amanda Wong for Nuts for Life.

Please note the serving size listed is to be used as a guide only. Consider your own individual nutrient and carbohydrate requirements and adjust the serving size as required. If you are unsure of your requirements consult an Accredited Practising Dietitian (APD) for personalises advice.


Nutritional information (per serve)

Carbohydrates: 27g | Protein: 22.5g | Fat: 27.7g | Saturated Fat: 4.2g | Sodium: 206mg | Fiber: 1.4g | Sugar: 3.2g
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A low GI diet focuses on the quality of carbohydrates you eat. Good carbohydrates (or low GI carbohydrates) are more slowly digested helping keep your blood sugars stable, whereas bad carbohydrates cause your blood glucose levels to peak and crash. Want to know which carbohydrates are best for you? Try our swap it tool!

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