Okinawa, Japan - Green Tea Salmon

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Salmon
Salmon is brilliant for healthy omega 3 fats which raise our “good” cholesterol levels. Aim for 2 – 3 serves of oily fish a week like salmon, sardines or tuna, about the size of a smart phone.

Green tea
Green tea is an essential part of Japanese culture and history. So much so that every year Japan celebrates an entire day dedicated to green tea. Green tea in Japan is known as the elixir of youth because of its well-known health benefits like antioxidants and polyphenols, which are great for reducing inflammation in the body.

The Daily Moves program is an initiative of the Eastern Adelaide councils, coordinated by the City of Unley. This program is funded by the Move it Aus – Better Ageing Grant, provided by the Australian Government, with support from Sport Australia.

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Ingredients
• 4 x 120g salmon fillets, skin on
• 1 large bok choy
• 2 green tea bags
• 200g frozen peas
• 300g basmati rice
• 1 fresh red chilli
• 1 lemon
• Salt reduced soy sauce
• 1 x 400ml reduced fat coconut
milk

• Vegetable oil


Method (Serves 4)
1. Boil 250ml water in a kettle and put one saucepan on the stove with water to boil. Trim and
discard the end of the bok choy and add to a bowl of cold water.
2. Put the salmon fillets in a bowl and scatter the green tea leaves. Add a pinch of salt and pepper
to season and mix ensuring all sides of the salmon is covered.
3. Add the salmon skin side down into a frying pan with 1 tablespoon of oil, turning the salmon
until golden on all sides.
4. Pour the coconut milk, rice and boiled water into the frying pan. Squeeze ½ lemon into the pan,
cover and cook for 15 minutes, stirring occasionally and turn the heat off.
5. While the salmon is simmering, cut the bok choy into 10cm lengths, grouping together the thick
stalks, thin stalks and leaves separately. Split any very thick stalks in half lengthwise.
6. Add the thick stalks and boil for a minute, then add the thin stalks and the leaves on top. Add
the peas. Boil for 2 minutes, occasionally shaking the greens in the water with tongs. Remove
from the water and drain well.
7. Remove the rice and salmon from the pan and add to a bowl. Add the vegetables and and drizzle
soy sauce. Squeeze the remaining lemon juice over the dish and sprinkle the diced chilli.

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Nutritional Information Per Serve
Kilojoules 2, 538.5 kj (604.2 calories)
Protein 36.3g
Fat 35.4g
Saturated fat 11.9g
Carbohydrates 32.8g
Sugar 4.6g
Fibre 6.3g
Sodium 211.2mg