Salmon is my Friend


  • Preheat the oven to 200°C (180°C fan).
  • Cook 150g brown rice in a saucepan of boiling water for about 25 minutes, or until tender.
  • Rub sesame oil over 500g salmon fillet, place it in a baking dish, and season with salt and pepper. Bake for 12-15 minutes or until cooked to your liking.
  • In a small pan, add 1 Madura green tea bag to 1/4 cup of boiling water and let it steep for 3 minutes. Discard the tea bag.
  • In a frying pan, heat some sesame oil and fry 1 clove of garlic, peeled and crushed, for 1-2 minutes until fragrant. Add 320g mixed salad vegetables, such as carrots, cucumber, tomato, and chicory, and stir-fry for a further 3-4 minutes.
  • Cut 1 small ripe mango into cubes and add it to the stir-fry. Squeeze over the juice of 1 lime and season with low-salt soy sauce, 1 fresh red chilli (finely sliced) and 1 x 3cm piece of ginger (peeled and grated).
  • Serve the salmon fillet with the stir-fried vegetables and brown rice. Sprinkle with 1 teaspoon of sesame seeds.


  1. Preheat the oven to 180°C.
  2. Cook the rice according to the packet instructions, then drain.
  3. Score the salmon skin and place in a compact baking dish.
  4. Combine sea salt, black pepper, green teabag contents with 1 teaspoon of sesame oil – rub over fillets ensuring you get into the scored skin.
  5. Peel and finely slice the garlic, pressing onto fish – bake for 15 minutes, or until cooked through.
  6. Prepare all your salad veg, chopping everything into bite-sized chunks or slices.
  7. Slice the cheeks off the mango; peel and slice the flesh - combine with veg / salad mix.
  8. Squeeze all the juice out of the mango seed into a separate bowl; combine with lime juice and season to taste with soy sauce.
  9. Deseed and finely chop chilli adding to the dressing prior to mixing though the veg and mango salad.
  10. Peel and matchstick the ginger and put into a frying pan on a medium heat with 1 teaspoon of sesame oil and the sesame seeds.
  11. Fry for 1-2 minutes until starting to crisp up, tossing regularly, then stir in the rice and season to perfection.
  12. Snip the cress over the salad, and serve with the salmon and rice.

Thank Mr Oliver – a delicious recipe indeed!

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