Salmon is one of those fish that’s hard to mess up, but it can also be expensive if not prepared properly.
This makes cooking salmon at home more difficult than other types of fish, like trout or cod.
But don’t worry!
We have put together a list of five salmon stir-fry recipes that will help you enjoy this delicious fish on any regular basis.
What Are The Ingredients In A Salmon Stir Fry Recipe?
The key ingredient in every salmon stir fry recipe is fresh salmon fillets.
If your local grocery store doesn’t sell whole salmon, ask them to cut off the bones so you won’t need to deal with them when making this dish.
Other than that, there aren’t many extra ingredients required to make this recipe.
You only really need two things – some vegetables and rice noodles (or another type of noodle).
If you want to add an extra flavor, try adding some sesame oil to the mix before frying as well as soy sauce.
These will both give you a little bit of depth to the taste while keeping the overall cost low.
Ingredients for a Salmon Stir Fry Recipe
- 1 pound of salmon fillet, cut into 1/4 inch slices
- Soy sauce or oyster sauce
- 2 tablespoons vegetable oil
- 5 cloves garlic, minced
- 1 tablespoon ginger, grated
- 1 large yellow onion, sliced
- 1 cup broccoli florets
- 1 red bell pepper, diced
- Salt to taste
- Pepper powder to taste
- 1/2 teaspoon crushed red chili flakes
- 1 package of thin rice noodles (or other type of noodle)
- 1 tablespoon sesame oil
- 2 cups water
- Chopped green onions or cilantro, optional garnish
How Do You Cook Salmon In A Stir Fry Recipe?
There are many ways to prepare salmon, from baking it with lemon juice and herbs to grilling it over an open flame.
But perhaps the easiest way to get your hands around preparing salmon is through stir frying.
You just need to follow these tips and instructions carefully so as not to ruin your dish.
- For best results, choose fresh wild caught farmed salmon whenever possible.
- If you want to use canned salmon, drain it well before using in order to remove excess liquid.
- Try adding some vegetables (like cabbage), soy sauce, ginger, garlic, sesame oil, rice wine vinegar, honey, or sugar to your stir fry recipe to give it flavor.
- Use a nonstick pan when making the salmon stir fry recipe.
- Don’t overcook the salmon — especially when serving children, who may not always understand how to tell when their food is done.
What Is The Best Salmon Stir Fry Recipe?
This dish combines two popular Asian ingredients – garlic and ginger – with a tasty protein source such as salmon fillets.
The result is a flavorful and healthy meal that your family will love.
The beauty of this recipe is its simplicity.
You just need to prepare the sauce, then toss everything into a wok or pan before adding the last ingredient (the salmon).
Once cooked, remove the salmon from the sauce and serve immediately to avoid overcooking.
If you would prefer another type of fish instead of salmon, we recommend making our shrimp stir fry recipe instead.
- 4 tablespoons soy sauce
- 1 tablespoon rice vinegar
- 3 cloves garlic, minced
- 1 teaspoon red pepper flakes
- 1/2 cup water
- 1 pound fresh skinless salmon fillet cut into bite size pieces
- 2 teaspoons cornstarch
- Salt to taste
- Optional garnish: 1 green onion, thinly sliced
- Optional seasoning: 2 teaspoons sesame oil
- Optional vegetables: broccoli florets, snow peas, baby carrots, bell peppers, etc.
(Note: If using frozen salmon, thaw completely before cutting)
In a small bowl combine all sauce ingredients except salt and mix well until smooth.
Heat a large nonstick skillet over medium heat.
Pour ½ cup vegetable oil into the pan and wait until hot.
Add half of the salmon pieces.
Cook each side about 3 minutes per side.
Remove salmon from pan and set aside.
Add remaining ½ cup oil to the pan and repeat step above.
When done, return salmon to the pan along with the sauce and seasonings.
Bring to a boil, cover, reduce heat to low and simmer 5 minutes.
Uncover and allow mixture to cool slightly.
Mix the cornstarch with ¼ cup cold water and add to the pan, stirring continuously until thickened, about 2 to 3 minutes.
These directions may seem complicated, but they are very simple once you start preparing them.
All you need to do now is prep the salmon and add everything else.
What Are Some Of The Health Benefits Of Eating Salmon?
There are many reasons why people choose to eat salmon, including its high nutritional value.
Salmon has been shown to contain essential nutrients such as vitamin D3, omega 3 fatty acids, protein, calcium, iron, zinc, selenium, vitamins B12 and A, and niacin (B3).
In addition, salmon is rich in antioxidants which protect your cells from oxidative damage.
These antioxidants include astaxanthin and lutein, both of which support eye health and prevent cataracts.
Eating salmon may even reduce the risk of heart disease by lowering blood pressure levels and improving cholesterol profiles.
The following are just some of the ways that salmon helps improve overall health.
1. Improves Bone Health
Omega 3 fatty acids found in salmon promote bone growth when consumed regularly.
Omega 3s are important because they play an integral role in maintaining strong bones.
They are also necessary for proper brain function and normal cell division.
For example, women who do not get enough omega 3s during pregnancy may experience low birth weight babies with smaller heads.
2. Prevents Cancer
Many studies suggest that consuming salmon reduces the chances of developing cancer.
Researchers believe that these effects are due to the combination of omega 3 fatty acids and proteins found in salmon.
In fact, a study published in The Journal of Nutrition showed that adding 1 gram of salmon per day to the diet reduced the risk of breast, prostate, colorectal, lung, ovarian, stomach, pancreatic, and endometrial cancers.
3. Helps Reduce Inflammation
Inflammatory conditions, such as arthritis, rheumatoid arthritis, asthma, inflammatory bowel syndrome, Crohn’s disease, ulcerative colitis, and psoriasis, all benefit from the anti-inflammatory properties of salmon.
Studies show that eating salmon daily can significantly decrease inflammation and symptoms associated with these diseases.
4. May Help Prevent Alzheimer’s Disease
A recent study performed by researchers at Oregon State University suggests that eating salmon twice weekly could possibly slow down the progression of Alzheimer’s disease.
Scientists believe that the omega 3 fats and protein contained within salmon contribute to reducing plaque buildup in the brains of patients suffering from Alzheimer’s disease.
Other research shows that omega 3s help maintain cognitive functions and memory, especially in older adults.
5. Promotes Weight Loss
Eating salmon once or twice per week might help you lose weight.
According to the Mayo Clinic, this type of seafood contains less calories per serving compared to most other meats.
However, the amount of fat does increase when selecting wild over farmed salmon.
So while salmon is lower in calories when cooked correctly, it still needs to be eaten in moderation.
What Are Some Of The Best Salmon Recipes?
These five salmon recipes are great because they use simple ingredients (like vegetables and spices) and cook quickly in order to ensure a nice sear on your salmon fillet without burning it.
All these recipes offer something different from each other as well — whether it’s the type of sauce used or what kind of vegetable goes with it.
So let’s take a look at them!
1. Sesame Ginger Salmon Stir Fry Recipe
This sesame ginger salmon stir fry recipe offers a lot of flavor for such a small amount of effort.
The reason why I chose this particular dish over others is that it uses less oil than most other recipes, so you can feel good about yourself when making it.
The ginger gives the dish an extra kick, which means that all you need to add is a few scallions to bring out its flavors even further.
If you’re looking for another way to enjoy fresh salmon, try this recipe today.
2. Crispy Lemon Pepper Tuna Poke Bowl
If you want to get creative while trying new things with tuna, then you should definitely give this crispy lemon pepper tuna poke bowl a shot.
It features a variety of textures and tastes, including crunchy cucumber slices, juicy mango, and creamy avocado.
You won’t find too many dishes like this on the market, especially ones that are healthy enough to eat regularly.
3. Spicy Thai Peanut Sauce Chicken and Vegetable Stir Fry
Chicken and veggies are always a great combination, and this spicy peanut sauce chicken and veggie stir fry does just that.
There are plenty of options here, so you can mix and match according to your preferences.
For instance, you could swap out the carrots for sweet potatoes if you prefer a sweeter taste instead.
It takes only 15 minutes to prepare, so you can whip this up on a busy night easily.
And since it contains no sugar, it’ll keep you feeling full until dinner time.
4. Quick & Easy Broccoli Cheddar Soup With Salmon
Broccoli cheddar soup is known for being hearty and filling.
But sometimes, you might want to lighten up on the calories and fat content by using nonfat milk and low-fat cheese.
That’s exactly what this broccoli cheddar soup with salmon does.
You can customize the recipe however you’d like by adding additional veggies like zucchini or cauliflower to boost the nutritional value of the dish.
Just remember to cut everything into bite-sized pieces before putting it in the microwave.
5. Sweet Chili Shrimp Tacos
Shrimp tacos may seem like a strange idea, but once you taste this version, you’ll understand why people love them so much.
They feature sweet chili sauce on top, giving the shrimp a little bit of heat that’ll wake you up after a long day at work.
They’re easy to make, too.
You can prep them ahead of time, meaning that you can make your family dinner plans around this taco feast.
Plus, there are only six ingredients total, so you know that you can count on this recipe every single time.
How Do You Choose The Right Salmon For A Stir Fry Recipe?
Before you get started with your first salmon stir fry, there are several steps you need to take in order to select the right type of salmon for your dish.
- Look at the label – If you see “Atlantic Salmon,” then you should use that kind of salmon. But if you see “Pacific Wild Alaskan Sockeye Salmon,” then you want to go with that instead. The only difference between these two varieties is their size, so just look at the weight before purchasing.
- Go organic – If you buy wild caught salmon, always opt for an organic brand. There are many reasons why they are better, such as being healthier, fresher, and having less environmental impact. You also won’t find antibiotics or hormones added to them either.
- Choose sustainable seafood – The Monterey Bay Aquarium has developed a guide that helps consumers understand how to pick sustainably harvested seafood. In addition to choosing what’s local or fresh when possible, you should also look out for sustainability indicators like Marine Stewardship Council (MSC) certification, which indicates that the entire supply chain was traceable from catch until landing site.
- Check the skin color – As we mentioned earlier, Atlantic salmon contains more fat than Pacific salmon, so you might prefer using the latter variety since it has thinner skin. To avoid overcooking the flesh, pay attention to the color of its skin. A darker skin means that the meat underneath is done while lighter colored salmon still needs to cook longer.
What Are Some Of The Tips For Making A Perfect Salmon Stir Fry?
Cooking with fresh ingredients doesn’t always mean spending hours in front of your stovetop. There are plenty of ways to cook salmon without having to spend too much time in the kitchen. Here are some useful tips that will help you prepare this dish perfectly.
- Choose the best quality salmon fillet that has been refrigerated overnight.
- Wash your salmon before cutting into pieces.
- Once you get all the meat from the bones, cut them into small cubes.
- Add oil to a pan and heat until hot enough to sizzle when added.
- Add the cubed fish, soy sauce, rice wine vinegar, garlic, ginger, green onions, bell pepper (or red onion), and mushrooms, stirring well so they don’t stick to the bottom of the pot.
- Let everything simmer for about 5 minutes while mixing occasionally.
- After waiting for the seafood to cook, add the broccoli florets and let them cook for another 3–5 minutes.
- When ready, season with salt and black pepper to taste.
The above is just an introduction to how to cook salmon. If you want to learn more, check out our article on salmon recipes.
What Are Some Of The Most Popular Salmon Stir Fry Recipes?
Here are our top 5 favorite salmon stir-fry recipes which will surely get your taste buds talking about them.
- Crispy Salmon Stir Fry Recipe with Vegetables
- Easy Teriyaki Salmon Stir Fry Recipe
- Asian Glazed Salmon Stir Fry Recipe
- Baked Cod Stir Fry Recipe
- Pineapple Ginger Salmon Stir Fry Recipe
1. Crispy Salmon Stir Fry Recipe with Vegetables
This is a simple yet tasty recipe perfect for a weekday dinner or even as an appetizer.
The vegetables in this dish are so crunchy and flavorful, especially the broccoli florets, carrots, and red bell pepper.
The freshness of these ingredients is what gives this particular recipe its flavor.
You should definitely try it out because it has all the right flavors to please your palate.
2. Easy Teriyaki Salmon Stir Fry Recipe
If you want something light with just enough spice, then this is the recipe for you.
With only four ingredients, this teriyaki sauce takes less than 30 minutes to prepare and cook.
And when it comes to the taste, there is no comparison between this and the storebought version.
It tastes amazing on pasta, rice, eggs, chicken, and anything else you think will go well with it.
If you love Asian food, then you know how much better it feels to eat dishes that are made from scratch rather than ones purchased from the store.
3. Asian Glazed Salmon Stir Fry Recipe
There is nothing to complain about when it comes to this recipe.
Its simplicity is what makes it great, especially when you need a quick meal.
There is a lot of protein packed into each serving of this stir fry.
You won’t find many spices used in this recipe, aside from the soy sauce and sesame oil.
But both of them add a nice touch of flavor to the dish.
Topping off this dish is the ginger and garlic.
4. Baked Cod Stir Fry Recipe
Cod is another kind of whitefish known worldwide for being rich in omega 3 fatty acids.
This recipe uses cod fillets instead of whole fish.
Since it is easier to cut large pieces of fish into smaller portions, this recipe saves time by using cod fillets instead of whole fish.
Plus, since they already have been cooked, cutting them into bite sized pieces isn’t necessary.
And that’s why this recipe is ideal for people who don’t like having to clean a whole fish before preparing it.
This particular recipe doesn’t use too many different spices, so you won’t feel overwhelmed with trying to figure out what goes where.
The key to success here lies within the marinade that contains lemon juice, sugar, salt, olive oil, and thyme.
5. Pineapple Ginger Salmon Stir Fry Recipe
This recipe combines three different kinds of ingredients to create something interesting.
These include pineapple chunks, ginger, and green onions.
All of these ingredients work in harmony to give the dish a unique flavor that you cannot resist while eating it.
Since this recipe calls for frozen pineapple chunks, it means that you won’t have to wait around for hours to defrost them first.
This way, you’ll save a few precious minutes during preparation time.
Another thing to consider is whether you prefer sweet or sour foods.
Some people prefer sweeter foods over others, while others prefer savory meals.
So keep that in mind when choosing the type of seasoning that you would like to use in this recipe.
Lastly, remember that some people tend to avoid certain ingredients due to their health concerns.
When deciding whether or not to incorporate a specific ingredient into a dish, take note of your personal preferences and allergies.
What Are Some Of The Benefits Of Eating Salmon Regularly?
The health benefits of salmon include vitamin D3, omega 3 fatty acids, protein, iron, calcium, phosphorus, zinc, niacin, thiamine, riboflavin, potassium, selenium, copper, folic acid, and magnesium.
These nutrients give your body what it needs to function well as long as they’re present in the diet.
Here are just a few of the many benefits of eating salmon regularly.
You may want to check out our article about how much fish should you eat per day to see if you need to increase these amounts.
- It helps lower cholesterol levels by reducing bad LDL cholesterol while increasing good HDL cholesterol.
- It lowers risk factors associated with heart disease and stroke.
- It has been found to reduce the incidence of cancer.
- It boosts immunity by promoting antibodies which fight off cold viruses and flu viruses.
- It strengthens bones and teeth because of its high content of calcium.
- It provides energy from protein and fat.
- Because of the high level of Omega 3 fatty acids, it improves brain function and eyesight.
- It protects against certain cancers such as breast, prostate, colon, and ovarian cancers.
- It contains iodine which promotes thyroid health.
- It reduces inflammation because of its anti-inflammatory properties.
- It aids weight loss because it burns calories easily.
- It prevents osteoporosis because it increases bone density.
- It helps prevent depression and anxiety.
- It supports blood sugar regulation.
- It keeps arteries clear of plaque buildup.
- It reduces symptoms of menopausal syndrome.
- It helps maintain normal skin elasticity.
- It helps maintain hair growth.
- It regulates hormones.
- It supports brain development.
- It boosts mood and memory.
- It helps relieve arthritis pain.
- It enhances athletic performance.
- It helps protect against dementia.
- It helps improve vision.
- It promotes strong nails and teeth.
- It treats urinary tract infections.
- It fights bacterial infection.
- It relieves stress.
- It has an alkalizing effect on the body.
- It is rich in antioxidants.
- It supports cardiovascular health.
- It is rich in B vitamins.
- It is low in mercury.
- It is very lean.
- It is low in saturated fats.
- It is low in sodium.
- It is full of omega 3 fatty acids.
- It is packed with protein.
- It is high in essential amino acids.
- It is low in carbohydrates.
- It is rich in Vitamin C.
- It is low in cholesterol.
- It is low in trans-fatty acids.
- It is low in free radicals.
- It is rich in phospholipids.
- It is rich in polyunsaturated fatty acids.
- It is rich in minerals.
- It is rich in fiber.
- It is rich in omega 3 fatty acids.
- It is rich in omega 6 fatty acids.
- It is rich in selenium.
- It is rich in Vitamin A.
- It is rich in Vitamins E, K, and D.
- It is rich in Vitamin B12.
- It is rich in Vitamin C.
- It is rich in Vitamin H.
- It is rich in Vitamin N.
- It is rich in Vitamin P.
- It is rich in Vitamin Q.
- It is rich in Vitamin W.
- It is rich in Zinc.
- It is low in carbohydrates.
- It is low in monosodium glutamate (MSG).
Now that you know all of the different benefits of eating salmon regularly, let us show you how to cook it perfectly.
What Are Some Of The Best Ways
You can cook salmon in many different ways, from grilling it over an open flame to baking it with lemon and dill.
The following methods are just some of the common ones that you can try out while preparing your own salmon dinner.
- Grilled Salmon
- Poached Salmon
- Baked Salmon
- Sautéed Salmon
- Stir Fry
If you prefer to go for something quicker, we have included two options here as well – a pan seared version and another one that uses a wok.
Both these versions are super simple to prepare and won’t take long to complete.
Pan Seared Salmon
The first option that we have prepared requires only four ingredients: salmon fillets, soy sauce, sesame oil, and rice wine vinegar.
You may need to adjust the amount of each depending on how much liquid you would want to use during the process.
Start by cutting both sides of the salmon into large pieces.
Next, add some soy sauce to the bottom of a heavy skillet (with lid) and heat it until boiling.
Then, place the salmon onto the hot surface of the pan and sear them quickly before turning the heat down so they start to turn opaque.
Once done, remove the pan from the stove and serve immediately.
Wok Stir Fried Salmon Recipe
For an even simpler way to prepare salmon, you should consider using a Wok.
A Wok is a flat-bottom pan that has a rounded edge around its perimeter.
These pans come in various sizes which means that you will find one that fits perfectly within your kitchen setup.
To get started, cut your salmon into thin strips to ensure that they fit easily inside your Wok.
Add some vegetable oil to the base and then add the salmon along with some ginger, garlic, green onions, scallions, chilies, and cilantro.
Sautee everything until all the vegetables are slightly tender.
Finally, pour in 2 tablespoons of Asian oyster sauce and 1 teaspoon of white pepper powder and mix gently before serving.
- 2 tsp sesame seeds
- 2 skinless salmon fillets
- 1 tbsp sunflower
- 1/2 red onion
- 1 red pepper deseeded
- 1 carrot thinly sliced
- 125 g broccoli
- 25 g unsalted cashew nuts
- 2 garlic cloves thinly sliced
- 15 g fresh root ginger
- 1 tsp cornflour
- 1 tsp dark soy sauce
- ½ unwaxed lemon grated zest
- 150 ml pint vegetable stock
- Each salmon fillet should have 1 teaspoon of sesame seeds sprinkled on top of it. Light pressure should be used to help the seeds adhere.
- Cook the salmon fillets, seed side down, in a large frying pan with 1 teaspoon of the oil heated over medium heat for 2 minutes, or until gently browned. For 2 minutes, flip it over and cook the other side. Then carefully turn over and cook for a further 30 seconds on each side. Place on a platter.
- The onion, pepper, carrot, and broccoli should be stir-fried for 4 minutes after returning the pan to the heat and adding the remaining oil. When the vegetables are tender-crisp and the nuts are starting to brown, add the cashews and stir-fry for an additional two minutes. Cook the garlic and ginger for an additional minute while stirring often.
- In a small bowl, combine the cornflour, soy sauce, and lemon juice. Pour the lemon mixture into the pan, then add the stock and bring to a simmer. Cook while stirring for 10 to 20 seconds or until the sauce has slightly thickened.
- Place the salmon back in the pan, nestled among the veggies, and cook through for 1-2 minutes without stirring. Lemon zest, grated, should be added before serving.