Salmon Stir Fry {Fish and Vegetables} - iFoodReal.com (original) (raw)

This 20 minute Salmon Stir Fry is a healthy, low carb dinner made with chunks of juicy salmon, crisp green beans, and earthy mushrooms coated in flavors such as lemon, garlic, ginger, and soy sauce!

Love healthy stir-fries? Check out healthy chicken stir fry, cabbage stir fry, beef stir fry recipe, or shrimp stir fry – there’s one for everyone!

Salmon Stir Fry

Salmon stir fry is a light protein-packed dish that will leave you satisfied all day which means no snack cravings! This quick dinner is high in Omega 3 and vitamin B and explodes with flavour in every bite.

The salmon and veggies combined with the notes of citrus and garlic make this fish stir fry will knock you off your feet. And so easy, maybe your teenager can make you for dinner for a change!

Fill your plate and enjoy as a main meal, or serve yourself a side portion on lighter days. However you choose to eat it, it’s definitely a go-to healthy dinner recipes your whole family will love.

We adore salmon and all of its versatility. Sweet chili salmon, honey garlic salmon, baked teriyaki salmon, and baked salmon are just some of the different ways my family loves to enjoy it! We even recently had air fryer salmon and Brussels sprouts for a delicious, crispy way to enjoy it.

Most recently I’ve even made canned salmon cakes and canned salmon salad recipe because canned salmon deserves some recognition too!

Ingredients for Salmon Stir Fry

Salmon: These days figuring out how to buy fish can feel a little stressful. Wild-caught, farmed, sustainable, organic…the list goes on! There are health and budget benefits and drawbacks to each choice and only you can decide what is right for your family. In terms of health, I do recommend either wild-caught sockeye or spring salmon fillet cubed into 1-inch pieces.

I’ve also previously use salmon leftovers – like this grilled cedar plank salmon and baked salmon in foil.

Veggies: You’ll need sliced mushrooms and cut green beans. These ingredients are pretty flexible in the type you use. You’ll also come to realize that you can swap out these veggies for others if you’d like. This is one of the best things about a quick and easy dish, making it so that it is totally customizable! If you do use beans, make sure to trim and cut into 1-inch pieces.
Garlic and ginger: Crushed garlic and minced ginger. (These are favorites of mine – which is probably why I LOVE this lime ginger salmon too!)
Liquids: For the soy sauce, you can use traditional soy sauce. For a healthy alternative, I use Bragg’s Liquid Aminos. It is non-GMO and has no artificial coloring. Kikkoman Tamari is another gluten-free alternative to soy sauce, as are coconut aminos. You’ll also need sesame oil and freshly squeezed lemon juice.
Toppings: Sesame seeds and green onions. Both add flavor and texture with the nutty taste of the seeds and the mild onions.

How to Make Salmon Stir Fry

Prep: One of the reasons this recipe is quick and easy is because you don’t have to marinate ahead of time. Total parenting win on a busy weeknight! Just toss the salmon cubes in a bowl with some of the soy sauce and marinate while you preheat your pan! You’ll want to use a non-stick skillet or wok for this and heat up a bit of the sesame oil.
Cook salmon: Once the pan and oil are nice and hot, add the salmon, half of the garlic, and half of the ginger and cook until the fish is cooked through. If you have kept the salmon skin on and like it crispy, you may want to carefully place the pieces skin side down and allow it to sear for a couple of minutes before stirring. Keep in mind this is much easier to do with a whole piece of salmon! And the odds of the skin staying crispy are slim, but go ahead and give it a shot! Transfer the contents of the pan to a bowl and set aside.
Cook veggies: Turn up the heat to medium-high and add the rest of the sesame oil to the skillet/wok. Add veggies and soy sauce along with the rest of the garlic and ginger to cook. Stir occasionally. I like a bit of bite and crunch in my veggies, but if you don’t, wait a bit longer before adding the salmon back in.
Combine everything: At this point, all of the flavours have married and the aroma coming from your kitchen will have everyone gathered around the table. Add the salmon back to your skillet, squeeze a bit of lemon over top along with the green onions and sesame seeds, and voila!
Serve: Depending on what your family likes to eat you can serve it on its own, on top of Instant Pot brown rice, Instant Pot quinoa, or even stir fry noodles.

Tips and Variations

Other fish: Feel free to use any firm and non-flaky white fish like sea bass, halibut or cod fish. Or trout will work too!
Salmon skin on or off? Salmon skin has a very high nutritional value. Unfortunately, depending on the quality of the fish, the nutritional value gets overthrown by all of the other junk that can be found on the skin of fish. The choice is up to you whether or not you keep it on. It can add a nice added texture but it can also be just as good without it! Remove it just before cutting the fish.
Recommended cookware: Everyday nonstick Teflon cookware is usually coated with PFOA. This chemical gets released into everything you’re cooking as well it causes the salmon flesh to stick to it and fall apart easily. This is why I recommend using ceramic non-stick skillets or if you have a well seasoned cast-iron skillet you trust, this is also a great option. Older “nonstick” pans, lose their ability to avoid sticking over time, which usually means you end up adding more oil. And sometimes that doesn’t even work!
Other veggies: If you’re thinking of swapping or adding veggies, try broccoli, broccolini, or snap peas. Bok choy, carrots, peppers, cauliflower, and sugar snap peas might also be nice!
Fresh or frozen vegetables: Either or! Make your life easier with frozen veggies right out of the bag. No need to thaw them.
Add heat: If you like a little added heat to your stir fry, try a drizzle of sriracha or a sprinkle of red pepper flakes. If not everyone at the table enjoys the spice, just keep them on the side so everyone can add their own.
Other sauce: Try healthy orange chicken!

Storing and Reheating

I’ve mentioned how fast, easy, and delicious this dish is, but I would be remiss if I didn’t mention the added bonus. You can also eat it cold out of the fridge, like healthy salad recipes!

Store: Salmon stir fry will keep in the fridge covered for up to 3 days, perfect for healthy lunch ideas. The flavours will continue to meld and will be just as good, if not better the next day!

Reheat: Reheat it on the stovetop on medium heat.

More Seafood Recipes to Try

You might also enjoy browsing through this list of 65 healthy dinners or my entire collection of 30 minute meals.

salmon stir fry

▢ 1.5 lbs salmon fillet, cut into 1″ cubes
▢ 3 tbsp soy sauce, divided (I used Bragg Liquid Aminos)
▢ 11 oz green beans, trimmed & cut into 1″ pieces
▢ 2 cups mushrooms, sliced
▢ 1 tbsp garlic, crushed & divided
▢ 1 tbsp ginger, minced & divided
▢ 2 tsp sesame oil, divided
▢ 1/2 lemon, juice of
▢ 1/4 cup green onion, chopped
▢ 1/2 tbsp sesame seeds

Cook ModePrevent your screen from going dark

In a medium mixing bowl, combine salmon with 2 tbsp soy sauce and let marinate while you are getting other ingredients ready.
Preheat large ceramic non-stick deep skillet or a wok on low – medium heat and add 1 tsp sesame oil. Add salmon, 1/2 tbsp garlic, 1/2 tbsp ginger and cook for 8 – 10 minutes or until fish is cooked through, stirring occasionally. Transfer to a medium bowl and set aside.
Increase heat to medium – high and add remaining sesame oil to the skillet. Add green beans, mushrooms, 1 tbsp soy sauce, 1/2 tbsp garlic, 1/2 tbsp ginger and cook for 5 minutes, stirring occasionally. I like vegetables to be crispy, so cook a bit longer if you like them softer.
Return salmon to the skillet, squeeze lemon over, top with green onions and sesame seeds. Stir gently, remove from heat and serve hot with brown rice, quinoa or your favorite stir fry noodles.

🎉 Last step! If you made this recipe, please leave a review and let us know what you think!

Store: Refrigerate covered in an airtight container for up to 3 days.
Other fish: Feel free to use any firm and non-flaky white fish like sea bass or halibut. Or trout will work too!
Best salmon to use: I recommend to buy wild salmon like sockeye or spring salmon for health reasons. However, any salmon will work.
Skin on or off? I used wild caught sockeye salmon and kept skin on for health benefits and because we have 2 family members who love skin. You can remove it prior to cutting fish.
Other veggies: Use broccoli, broccolini or snap peas in place of green beans. Also frozen stir fry veggies from a bag are great – no need to thaw.
Add heat: Drizzle with sriracha sauce at the end or add a pinch of red pepper flakes when frying salmon.

Calories: 316kcal, Carbohydrates: 10g, Protein: 38g, Fat: 14g, Saturated Fat: 2g, Cholesterol: 94mg, Sodium: 484mg, Fiber: 3g, Sugar: 4g

Nutrition information is automatically calculated, so should only be used as an approximation.

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Salmon Stir Fry {Fish and Vegetables} - iFoodReal.com (original) (raw)

Ingredients for Salmon Stir Fry

How to Make Salmon Stir Fry

Tips and Variations

Storing and Reheating

More Seafood Recipes to Try

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