Seared Salmon & Basa Steak/Fillets

butter

🥗Healthier: olive oil

💰Cheaper: margarine

Olive oil reduces saturated fat while providing a similar flavor.

salmon fillets

🥗Healthier: trout fillets

💰Cheaper: tilapia fillets

Tilapia is a more affordable fish option.

white wine

🥗Healthier: chicken broth

💰Cheaper: water with lemon juice

Chicken broth adds flavor without the alcohol.

green beans

🥗Healthier: asparagus

💰Cheaper: frozen peas

Frozen peas are often less expensive and easy to prepare.

Rinse & marinate Salmon and Basa fillets with Oyster & Worcestershire sauce, salt & pepper for half an hour.

Wash & steam the veggies (baby corn, carrots, broccoli, green beans) until they are tender but crunchy, then set aside.

Charred bell peppers 50% until you see the brown spots, then set aside.

To make Garlic Mustard dressing, heat 3 tbsp Olive oil, add 4 tbsp minced garlic & sauté until pink & fragrant, then set aside.

In a mixing bowl, whisk together 5 tbsp Olive oil, pinch of sugar, salt & pepper, 1 grated garlic, and lemon juice. Add cooked garlic into the mixing bowl and whisk to form a sauce, then set aside.

Use the same pan, add 2 tbsp garlic & mustard sauce and sauté the steamed veggies, adding 1 tbsp Oyster sauce & 1 tbsp Worcestershire sauce, sauté on high flame for 5 minutes until browned, then set aside.

On a preheated grill pan, add olive oil and place Salmon and Basa fillets (discard marinated sauce). Cook each side while brushing with Worcestershire sauce & butter, cooking for 5-6 minutes per side or until fish is browned and flakes easily with a fork.

Once you get perfect sear marks on the grilled fish, transfer the fillets to another frying pan to get a golden brown color.

While plating, spoon garlic & mustard sauce over the Salmon & Basa steak/fillets and serve with brown rice or colorful veggies.

Cooking Techniques

Equipment Needed

Spice Level:

Allergens