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Crispy Salmon and Brussels Sprouts Stir-Fry – Protein Rich and Tasty Weight Loss Recipe

Last Updated on November 17, 2024 by Arif Chowdhury

Looking for a tasty way to stay on track with your weight loss goals? This Crispy Salmon and Brussels Sprouts Stir-Fry is the perfect recipe!

Combining the savory flavors of crispy salmon chunks with the earthy crunch of stir-fried Brussels sprouts, this dish offers not only great taste but also nutritional benefits that support weight loss.

Packed with protein, fiber, and heart-healthy fats, this meal is both filling and nutritious—a win-win for anyone trying to eat healthy without compromising on flavor.

Why Crispy Salmon and Brussels Sprouts Are Great for Weight Loss

Both salmon and Brussels sprouts are nutritional powerhouses that work well for weight management. Here’s why:

  1. Salmon: Loaded with lean protein and omega-3 fatty acids, salmon promotes satiety and helps reduce inflammation, which can aid weight loss efforts. Studies show that high-protein meals help curb hunger and can reduce overall calorie intake by up to 441 calories per day.
  2. Brussels Sprouts: These small green vegetables are packed with fiber, which keeps you fuller for longer. One cup of Brussels sprouts provides only about 38 calories, yet it’s loaded with essential vitamins, minerals, and antioxidants.

Together, these ingredients make for a balanced, low-calorie, high-nutrient meal that’s perfect for any weight loss plan.

The Benefits of This Stir-Fry Recipe

High in Protein and Healthy Fats

This recipe is rich in protein thanks to salmon, which helps with muscle repair and growth, keeping your metabolism active and burning calories.

Plus, the healthy fats in salmon are beneficial for heart health and help stabilize blood sugar levels, reducing unnecessary cravings.

Low-Calorie and Nutrient-Dense

With around 350-400 calories per serving, this stir-fry keeps calories low but nutrient density high. Brussels sprouts are low in calories yet packed with fiber, vitamin C, and antioxidants, adding nutritional value without piling on calories.

Quick to Prepare

This dish takes less than 30 minutes to prepare from start to finish, making it perfect for weeknight dinners or meal prep.

Recipe: Crispy Salmon and Brussels Sprouts Stir-Fry

Ready to cook? Here’s the step-by-step recipe to make this delicious and nutritious meal.

Ingredients

  • 12 oz (340g) salmon fillet, skin removed and cut into 1-inch chunks
  • 2 cups Brussels sprouts, trimmed and sliced in halves or quarters
  • 1 red bell pepper, sliced (optional for color and sweetness)
  • 1 tbsp olive oil (for stir-frying)
  • 1 tbsp sesame oil (for extra flavor)
  • 2 cloves garlic, minced
  • 1-inch piece of ginger, grated
  • Salt and black pepper, to taste
  • 1-2 tbsp low-sodium soy sauce or tamari
  • 1 tbsp rice vinegar (optional for a tangy kick)
  • Sesame seeds and chopped green onions for garnish

Instructions

  1. Prepare the Salmon: Season the salmon chunks with a pinch of salt and black pepper. Set aside.
  2. Heat the Oil: In a large skillet or wok, heat 1 tablespoon of olive oil over medium-high heat. Once hot, add the salmon chunks in a single layer. Cook for about 2-3 minutes on each side, or until the salmon is crispy and cooked through. Remove from the pan and set aside.
  3. Stir-Fry the Vegetables: In the same skillet, add 1 tablespoon of sesame oil. Add the minced garlic and grated ginger, sautéing for about 30 seconds until fragrant. Then add the Brussels sprouts and red bell pepper, stirring well to coat the vegetables in oil.
  4. Season and Cook: Sprinkle a bit of salt and pepper over the vegetables. Stir-fry the Brussels sprouts for about 5-7 minutes, or until they’re tender yet still crisp. (Tip: Cover the pan with a lid for a few minutes to speed up the cooking if you like them softer.)
  5. Combine and Flavor: Add the crispy salmon back to the pan, then pour in the soy sauce and rice vinegar. Gently toss everything together, allowing the flavors to mix without breaking up the salmon chunks too much.
  6. Garnish and Serve: Sprinkle with sesame seeds and chopped green onions before serving.

Nutritional Information (per serving)

  • Calories: Approximately 380-420 kcal
  • Protein: 30g
  • Fat: 20g
  • Carbohydrates: 12g
  • Fiber: 5g

This recipe offers a balanced mix of macronutrients, with high protein and fiber content, making it an excellent choice for weight loss without sacrificing flavor.

Tips for Making the Perfect Stir-Fry

  1. Use Fresh Ingredients: Fresh salmon and Brussels sprouts will yield the best results in both flavor and texture.
  2. Don’t Overcrowd the Pan: To get that perfect sear on your salmon and ensure the Brussels sprouts stay crisp, avoid overcrowding. Cook in batches if necessary.
  3. Season at Each Step: Adding a little seasoning at each step will enhance the overall flavor of the dish.

Conclusion

Eating well doesn’t have to be a chore, especially when recipes like this Crispy Salmon and Brussels Sprouts Stir-Fry exist! In less than 30 minutes, you can whip up a dish that’s not only delicious but also aligns with your weight loss goals.

This recipe makes healthy eating accessible, tasty, and incredibly satisfying.

Try it out for yourself, and feel the benefits of nutritious, home-cooked food that keeps you full and energized all day.