Teriyaki salmon with quinoa and broccoli

Ingredients

• salmon: 100 g
• quinoa: about 67 g dry (about 190 g cooked)
• broccoli: 100 g
• olive oil: 6 g

Instructions

1. Mix the glaze: a tablespoon of soy sauce, grated ginger and garlic. If you are counting to the gram, leave the honey out — the sauce still thickens and shines.
2. Pat the fillet dry with kitchen paper. Wet fish poaches in its own juice in the pan, and no crust forms.
3. Fry skin-side down in a hot oiled pan for 4–5 minutes without moving it, then turn for 2–3 minutes more.
4. Pour in the glaze and let it bubble around the fish for 1–2 minutes, spooning it over the fillet until the sauce turns syrupy.
5. Drop the broccoli into boiling water for 3 minutes and drain it straight away — that keeps it crisp and bright green. Build the plate with the quinoa.

Nutrition

Contains: Fish

Swaps

• The fish can be swapped for chicken/turkey 150 g or tofu 170 g.
• Swap the oily fish for trout, mackerel or sardines in a similar portion.
• You can swap the grain for another. Check the calories for your portion on the package.
• If you reduce the grain portion, add vegetables and recalculate the meal calories.
• Vegetables can be swapped for any non-starchy vegetables at the same weight.

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