Fifteen-minute salmon: cut it into bites, sear, then glaze it and steamed broccoli in a sweet-and-spicy hot honey sauce. One serving is 29g of protein for about 250 calories.

Cutting the salmon into bites gives you more surface for the glaze to cling to.

Ingredients

  • For the hot honey sauce
  • Tomato paste (or ketchup) — 1 tbsp [P 1 C 4 F 0]
  • Honey — 1 tbsp
  • Hot sauce — 1–2 tbsp (sriracha)
  • Apple cider vinegar — 1 tsp
  • Water — 1 tbsp
  • For the salmon & broccoli
  • Salmon fillets — 3, ~100 g each [P 60 C 0 F 18]
  • Frozen broccoli — 2 cups [P 5 C 12 F 1]
  • Olive oil — 1 tsp (or spray)
  • Water — 2 tbsp (to steam)
  • Sesame seeds — 1 tbsp (optional)
  • Salt, pepper, chilli powder, paprika, garlic powder — to taste

Method

  1. Mix the sauce. Combine the tomato paste, honey, hot sauce, vinegar, pepper and water.
  2. Cook the salmon. Cut into bites, season, and pan-cook 2 minutes a side until flaky; remove.
  3. Steam the broccoli. Add broccoli and 2 tbsp water, cover, cook 2–3 minutes until soft; remove.
  4. Glaze. Bring the sauce to a boil, then simmer low; add the salmon and broccoli and toss to coat. Finish with sesame seeds.

What to eat it with

  • Over rice, quinoa or potatoes.
  • Extra sesame seeds and green onion.
  • More hot sauce.

Variations

  • Whole fillets: skip cutting; cook 3–4 minutes a side.
  • Fresh broccoli: add more water and time.
  • Any fish or shrimp.

Honest notes

  • Fat correction: the book lists 4g fat / 203 cal a serving, but 300g of salmon can’t be that lean — salmon is a fatty fish (~10g fat/100g), so the honest figures are ~11g fat and ~250 cal. It’s healthy omega-3 fat, but the label should say so.
  • Fibre: about 4g a serving, from the broccoli.
  • Protein matches the listed 29g.