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Nonfry marinated salmon, Nanbab-Style

picture of Nonfry marinated salmon, Nanbab-Style

Diet recipes contest
2009 Highest award/ Kagawa Education lnstitute of Nutrition award

Cooking time about 10min
Salt 2.2 g
Calories per serving(Kcal) Conventional recipe 314kcal ⇒ Diet Recipe186kcal

ingredients(2 servings)

(A)vinegar 2 tbsp
(A)soy sauce 1 1/2 tbsp
(A)sugar 1/2 tbsp
(A)broth 1 tbsp
(A)red pepper 1/3(according to taste)
(A)ginger some
unsalted salmon 2 fillets
green pepper 1
onion 1/2
flour some
salt some
oil some
Welsh onion cut into thin slices some

Preparation

  1. Cut green pepper and onion into bite-size portions and microwave(500 W)for about 1 min and 30 sec.
  2. Cut salmon fillets into bite-size pieces and dredge in flour. Then place fillets on kitchen paper and microwave(500 W)for about 2 min and 30 sec.
  3. Pour a small amount of oil into skillet and expose ingredients in(2)to strong heat for 2 to 3 min.
  4. In the meantime, mix ingredients (A) and microwave(500 W)for 2 min.
  5. Mix(1)with(4)and add(3).
  6. Place(5)in refrigerator for 2 hours to marinate.(This step can be omitted.)
  7. Garnish with the Welsh onion slices.

Helpful Hints

  • Instead of deep-frying the salmon in oil, you can microwave it and fry it in a skillet to get the same result as twice deep-frying it.
  • By placing the salmon in the microwave prior to putting it in the skillet , you will get a crunchier salmon and prevent it from absorbing excess oil.

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