Salmon and Stir Fried Veggies with Rice

This colourful stir-fry works beautifully with oil-rich salmon, but would also work with tuna steaks or oven-baked chicken. We pan-fried the salmon, but for the Gut-Health Challenge remove the skin and steam or oven-bake.

Monash recently retested red peppers (capsicum) and found them to have significant fructose. Stick to the safe serving here of 43g.

Similarly, take care if fructan is one of your triggers - don’t add any additional lime juice or chilli. If mannitol is your trigger, be careful not to add too much cabbage. The safe serving size per person is 3/4 cup.

If fructan isn’t a problem for you, then you can add garlic. Fructan frolickers can add even more flavour by removing the skin of the salmon, rubbing the steaks in 2 tablespoons of miso paste and then sprinking on 1 tablespoon of sesame seeds before pan frying. Check that the miso is gluten-free.

Ingredients (serves 4):

• rice -brown rice is best for gut health

• 4 salmon steaks

• ginger, an inch - peeled and finely grated

• 1/2 red chilli (less than 5 cm)

• 1 and 1/3 red peppers chopped

• 300g bean sprouts

• 250g cabbage - chopped

• 300g carrots - cut into batons

• 1 teaspooin of sesame oil

• 1 teaspoon of soy sauce (most tamari soy sauce is gluten-free, but check the label)

• 2 tablespoons of lime juice

Instructions

Prepare rice as per packet instructions and your favourite method.

Pan-fry the salmon steaks gently in a tablesoon of olive oil. Turn once colour change reaches half way. A healthier option is to steam or bake in a parcel of baking paper and foil.

Heat 1 tablesoon of olive oil, mixed with 1 teaspoon of sesame oil in a wok or large frying pan.

Stir-fry the grated ginger and thinly sliced chilli for 30 seconds.

Add the veggies., starting with the carrots and then the cabbage and red pepper.

Add bean sprouts last.

Once the all the veggies are all heated through, but still crunchy, stir through lime juice and soy sauce.

Serve immediately.