Black Bean-Salmon Stir-Fry
We use a generous amount of fiber- and vitamin C-rich bean sprouts in this quick stir-fry that combines tender cubes of salmon and a rich black bean-garlic sauce. Make it a Meal: Serve with store-bought crepes and plum sauce.
From EatingWell: August/September 2006
Yield: 4 servings, about 1 1/2 cups each
Active Time: 20 minutes
Total Time: 20 minutes
- 1/4 cup water
- 2 tablespoons rice vinegar
- 2 tablespoons black bean-garlic sauce, (see Note)
- 1 tablespoon Shao Hsing rice wine or dry sherry, (see Note)
- 2 teaspoons cornstarch
- Pinch of crushed red pepper
- 1 tablespoon canola oil
- 1 pound salmon, skinned (see Tip) and cut into 1-inch cubes
- 12 ounces mung bean sprouts, (6 cups)
- 1 bunch scallions, sliced
- Whisk water, vinegar, black bean-garlic sauce, rice wine (or sherry), cornstarch and crushed red pepper in a small bowl until combined.
- Heat oil in a large nonstick skillet over medium-high heat. Add salmon and cook, stirring gently, for 2 minutes. Add bean sprouts, scallions and the sauce mixture (the pan will be full). Cook, stirring, until the sprouts are cooked down and very tender, 2 to 3 minutes.
- Notes: Black bean-garlic sauce, a savory, salty sauce used in Chinese cooking, is made from fermented black soybeans, garlic and rice wine. Find it in the Asian-foods section of some supermarkets or at Asian markets.
- The “cooking sherry” sold in many supermarkets can be surprisingly high in sodium. We prefer dry sherry, sold with other fortified wines in your wine or liquor store.
- Tip: How to skin a salmon fillet: Place salmon fillet on a clean cutting board, skin-side down. Starting at the tail end, slip the blade of a long knife between the fish flesh and the skin, holding down firmly with your other hand. Gently push the blade along at a 30° angle, separating the fillet from the skin without cutting through either.
Nutrition Per serving:
302 calories; 17 g fat (3 g sat, 6 g mono); 67 mg cholesterol; 12 g carbohydrates; 26 g protein; 3 g fiber; 802 mg sodium; 608 mg potassium.
Nutrition Bonus: Selenium (60% daily value), Vitamin C (33% dv), Folate (24% dv), Potassium (17% dv), excellent source of omega-3s.
1 Carbohydrate Serving
Exchanges: 1 vegetable, 1/2 other carbohydrate, 3 lean meat, 1 fat