It’s no secret that salmon is a wholesome meal for those of us calorie-conscious ladies. It is high in protein, is packed with the “good fats” that come from omega-3 oils, and is versatile which makes for a number of different preparation options. My latest find is both nutritious and tasty, and a third bonus is that it makes being in the kitchen more fun.

A salmon stir fry has an exotic charm, yet is easy enough to prepare in the comfort of your own kitchen.

Handy tip: cut up all of your vegetables and fish before you start cooking so that you can simply toss everything into the wok when required.

All you will need is a wok, the relevant cooking utensils, and the following quantity of ingredients:

• 1½ cups broccoli
• ¼ cup carrots
• ¼ cup celery
• ¼ cup mushrooms
• ¼ cup scallions (spring onion)
• ¼ cup snow peas
• ¼ cup water chestnuts
• ¼ cup brown rice, cooked
• 2½ ounces salmon, cooked
• 2 tsp soy sauce
• ½ tsp olive oil

For Flavoring:

• ¼ tsp black pepper
• ¼ tsp garlic powder

Note that adding the olive oil is optional and is entirely up to you and your dietary requirements. It will add around another 100 calories to the meal, which isn’t necessarily bad for you as it provides good fats that we need for a healthy, balanced diet. For more stringent dieters who are trying to cut down on any excess fats, scrap this ingredient.

To Prepare:

Cook the rice and set aside. Coat the work with oil and place over medium heat. Add scallions and after 15 seconds, the carrot strips, celery, chestnuts, peas, broccoli, and mushrooms. Stir fry until vegetables are crisp. Mix together the soy sauce and garlic powder in a separate bowl, and pour into the wok containing the rest of the ingredients. Stirring frequently, cook over high heat until sauce is slightly thickened. Finally, add the pre-cooked salmon and stir so that the sauce covers the entire dish. Serve with rice.

And presto! You have yourself a nutritious, vitamin-packed meal. What’s more, eating salmon can help reduce the risk of heart disease, diabetes, strokes and even depression. So what’s not to like?