Salmon and Pepper Oven Stir Fry

Recipe developed by Emily Richards, PH Ec

© Heart and Stroke Foundation 2011

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Heart and Stroke Foundation


2 tsp (10 mL) hoisin sauce

4 salmon fillets, skin removed (about 1 1/4 lb/570 g total)

1/2 cup (125 mL) panko breadcrumbs

2 tbsp (25 mL) whole flax seeds

1 1/2 tsp (7 mL) chopped fresh thyme

1 each yellow and orange bell peppers, sliced

3 cups (750 mL) chopped swiss chard

2 cloves garlic, minced

1 tbsp (15 mL) minced fresh ginger

1 tsp (10 mL) sesame oil

Salmon and Pepper Oven Stir Fry

Sometimes kids will surprise you and eat their fish and veggies! That's what happened at my house when I served this dish. Tender and full of flavor, this combination makes a weeknight meal to remember.

Servings: 4

Difficulty Level: Easy Wow

Nutritional Information

Calories: 348

Protein: 31 g

Total Fat: 19 g

Saturated Fat: 4 g

Cholesterol: 80 mg

Carbohydrate: 13 g

Fibre: 3 g

Sodium: 177 g

Potassium: 786 mg


Brush salmon fillets with hoisin sauce to coat. In a shallow dish combine breadcrumbs, flax seeds and thyme. Dredge salmon in breadcrumb mixture to coat evenly and place on parchment paper lined baking sheet; set aside.

In a large bowl, toss together yellow and orange peppers, swiss chard. garlic, ginger and oil. Divide between 2 large pieces of foil and fold up to seal. Place packets and baking sheet in 425 F (220 C) oven for about 15 minutes or until fish flakes easily when tested.

Arrange vegetables on four plates and lay a salmon fillet on top.

Developed by Emily Richards, PH Ec. ©The Heart and Stroke Foundation 2011.

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