teriyaki Salmon with noodles

I've been meaning to write up this recipe for ages, as it’s such a staple in our house. It's a great dish popular with kids and adults alike, as everyone can pick and choose the bits they want and leave out things they don’t. It's great for fussy eaters!

I’ve made the recipe as straightforward as possible, so it doesn’t take long to prep. There’s lots of flavour, protein, fibre (veggies), and the salmon is full of healthy omega-3 fats in the form of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).

Omega-3 fats:

• They are anti-inflammatory and essential for maintaining overall health. Chronic inflammation is linked to various health conditions, including heart disease, arthritis, and autoimmune disorders. Omega-3s may also support immune function by enhancing the activity of immune cells.

• Vital for brain function and development. They are a key component of cell membranes in the brain and help support cognitive function, memory, and overall mental health. Some studies suggest that omega-3s may also reduce the risk of age-related cognitive decline and Alzheimer's disease. They also play a role in neurotransmitter production, the chemicals that send signals in our brain, such as serotonin, dopamine, and adrenalin, which regulate mood.

• Support heart health by reducing the risk of heart disease. They can help lower triglycerides, reduce blood pressure, prevent plaque buildup in arteries, and decrease the risk of abnormal heart rhythms.

• Reduce joint pain and stiffness by helping to decrease inflammation and may improve overall joint function, particularly in those with rheumatoid arthritis and other inflammatory conditions.

• Maintain the integrity and barrier function of the skin. Omega 3s can help reduce inflammation associated with skin conditions like acne, eczema, and psoriasis and may also promote wound healing.

Oily fish such as salmon, mackerel, sardines, and herring contain the highest levels of omega-3 fatty acids, and the NHS recommends eating at least one portion of them a week, plus a portion of non-oily fish. There are also vegan sources of omega-3s, including flaxseed, chia seeds, hemp seeds, and walnuts, but they are in the less bioavailable form of alpha-linolenic acid (ALA).

Ingredients

Serves 4

Marinade

• ¾ tbsp sesame oil

• 6 tbsp soy sauce

• 1 tbsp rice wine vinegar

• ¾ tbsp mirin or runny honey

• 4 salmon fillets, skin on

• 300g medium fine noodles (I like wholewheat or buckwheat)

• 2 garlic cloves, finely chopped or grated

• 1 thumb of fresh ginger, finely grated

• 1/3 cucumber, chopped in fine sticks

• 6 radishes, chopped finely

• 150g tenderstem broccoli

• 200g baby corn

• 90g baby pak choi

• 1-2 tbsp rice or white wine vinegar

• Optional: toasted sesame seeds or finely chopped spring onion

Method

• Mix the marinade ingredients in a large dish large enough to hold the salmon in one layer, skin side up.

• Preheat the oven to 180ºc.

• Place the salmon in the dish and rotate to cover all sides in marinade. Set aside for 10-30 mins (max 45 minutes).

• Place a sheet of parchment on a baking tray and spread out the salmon skin side down, allowing the excess marinade to drip back into the dish.

• Put the salmon in the oven for 12 minutes.

• Put the cucumber and radishes in a small bowl and pour over the vinegar

• Boil a kettle so you have water to steam the veggies and cook the noodles.

• After the salmon has been cooking for 5 minutes, steam the vegetables for 5-6 minutes until tender.

• Cook the noodles in boiling water per the instructions (usually 5 minutes, but 2 if fresh).

• Drain the noodles and rinse them in cold water to prevent sticking.

• Warm your bowls in the oven for a few minutes.

• Add the remaining marinade, plus 200ml of water, to the same pan you used for the noodles, heat quickly, and simmer for 3-4 minutes, then add the noodles, stirring well to coat.

• Divide the noodles, steamed veggies, and salmon into bowls, along with a bundle of cucumber sticks and radish slices (drain off excess vinegar first).

• Optional: top with toasted sesame seeds or spring onion.

Tip

• You can use any combo of steamed veg that you like; choose three different types eg. carrots, mangetout, sugar snap peas, kale, green beans, courgettes, cavolo nero,

• I prefer to steam the veggies, as they give the dish a fresher crunch than fried, but you can fry them in sesame oil if you prefer.

• I sued buckwheat noodles, but switch or standard egg noodles or any kind of rice that you like - sticky, white, or brown.