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Seared Salmon and Prawn Fried Rice

Crispy pan-seared Salmon and Prawns served over a warm bed of fragrant Fried Rice.

Weight Watchers: 14pp per serve (2/3 cup cooked fried rice with prawns and 1 seared salmon fillet)
Servings: 4
Calories: 543kcal
Author: Karina - Cafe Delites

Ingredients

For The Salmon and Prawns:

  • 4 x 150g | 5.2oz Atlantic salmon fillets , washed and pat dry with a paper towel
  • 200 g | 7oz peeled and deveined prawns (fresh or frozen and thawed), washed and pat dry with a paper towel
  • 1 tablespoon vegetable stock powder , divided
  • 1 tablespoon garlic powder , divided
  • 1 teaspoon sesame oil

For The Rice:

  • 3 teaspoons sesame oil
  • 2 eggs , lightly whisked
  • 1 onion , finely chopped
  • 1 clove garlic , crushed
  • 2 green onions , halved, peeled and thinly sliced, divided
  • 2 carrots , peeled and diced
  • 2 cups (pre-cooked) long grain rice (white or brown rice)
  • 1/2 cup (75g) frozen peas
  • 1/2 cup sweet corn kernels , drained
  • 2-3 tablespoons soy sauce (adjust to your tastes)
  • 2 tablespoons Chinese cooking wine (or dry sherry or cooking wine)
  • 1 teaspoon (extra) sesame oil
  • finely sliced spring onion , to serve

Instructions

Salmon and Prawns:

  • Liberally season and rub the prawns and salmon fillets with the stock powder and garlic powder to season. Heat the sesame oil in a large nonstick pan (or wok) over medium - high heat. When oil is hot and beginning to smoke, add the seasoned salmon. Cook for 4-5 minutes on one side, or until golden and crispy on the outside and cooked half way up (or three-quarters) through the inside (*see notes). Turn fillets; reduce heat slightly and cook for a further 3-4 minutes more, or until cooked to your liking. Remove and transfer onto a plate. Add the prawns and cook for about 2-3 minutes or until they change colour and turn pink. Take off heat and remove from pan.

Prepare Fried Rice:

  • In the same pan, heat 1 teaspoon of the Sesame oil until just starting to smoke. Add in eggs and break up with your wooden spoon until they're cooked through and slightly golden; remove, set aside and keep warm.
    Add the remaining oil to the same pan and heat it through. Add the onion, garlic and green onions; fry while stirring until onions and garlic are translucent. Add the carrot and cook for a further 2 minutes until golden.
  • Add the soy sauce and Chinese wine to the pan/wok; stir everything through to combine; then add the rice, peas and corn. Stir-fry for 2 minutes, stirring occasionally, until the peas are heated through. Remove from heat; stir the reserved egg, prawns and (extra) sesame oil through the rice. Divide the fried rice between the serving plates; break up the Salmon into bite-sized pieces and place over the rice to serve. Sprinkle with remaining green onion slices.

Notes

*When cooking Salmon, a helpful way to know how it's cooked on the inside without cutting a fillet open is to see the different shade of colour rising on the sides of each fillet while it's pan frying.

Nutrition

Calories: 543kcal | Carbohydrates: 29g | Protein: 45g | Fat: 27g | Fiber: 5g