• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar

Neils Healthy Meals

Quick Healthy Meals

  • Facebook
  • Instagram
  • Pinterest
  • RSS
  • Twitter
  • YouTube
  • About
  • Recipes
  • Wellbeing
  • Healthy Living
  • Contact Me
menu icon
go to homepage
  • About
  • Recipes
  • FREE eBook
  • Healthy Living
  • Contact Me
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube
  • subscribe
    search icon
    Homepage link
    • About
    • Recipes
    • FREE eBook
    • Healthy Living
    • Contact Me
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube
  • ×

    Home » Recipes » Dinner » Stir Fry

    Quick Salmon Stir Fry

    Published: May 26, 2022 · Updated: Nov 9, 2022 by Neil 20 Comments

    34 shares
    • Facebook28
    • Yummly
    • Twitter
    Jump to Recipe
    A plate of served quick salmon stir fry with chop sticks to the side. Pin title text overlay at top.

    This quick salmon stir fry is a delicious and easy to make healthy meal. Packed with vegetables it comes together in just 30 minutes!

    Birds eye view of a plate of quick salmon stir fry at the front with chop sticks to the side. Wok with rest of ingredients in at top.

    Salmon lovers rejoice! If you're looking for a healthy salmon stir fry recipe then look no further than this tasty quick salmon stir fry!

    Sea food stir fries are incredibly easy to put together and like my leftover rice prawn and mushroom stir fry great for busy weeknights and also using up leftovers!

    I'm a big fan of salmon. It's health qualities are well known.

    Salmon is said to be one of the most nutrient-dense foods available.

    Not only do you get plenty of protein from this lean meat it but it also contains Omega 3.

    Omega 3 fatty acids help our health by contributing towards lowering blood pressure thus helping to reduce the risk of heart disease.

    So not only is this an excellent quick healthy salmon stir fry dinner but it's definitely a recipe to add to your list of healthy dinner recipes!

    Quick salmon stir fry served on a white plate with chop sticks to the side. Wok with remaining ingredients at the top.

    In order to keep this an easy salmon stir fry and a simple recipe I've made this stir fry with rice at it helps to bulk the recipe up.

    The rice is already pre-cooked so you just stir it in at the end of the stir frying.

    There's a delicious salmon stir fry sauce that goes with this recipe too. I know you'll just love it!

    As far as easy dinners go that means minimum washing up as you only need to stir fry everything in the same wok / large skillet.

    There's no need for other pots and pans and other vegetables being cooked to compliment this dish.

    However you could easily leave out the rice if you want to though!

    And you can easily change out the stir fry veggies I've used for other ones you have to hand. Check out the list of suggested substitutions for ideas below.

    If you loved this salmon recipe then why not check out my other popular salmon recipes here like my salmon macaroni salad, my salmon filo parcels or my leftover salmon salad recipe?

    Jump to:
    • Ingredients
    • How To Make Quick Salmon Stir Fry
    • Substitutions
    • Equipment
    • FAQ's
    • Other Stir Fry Recipes For You To Try
    • 📋 Quick Salmon Stir Fry Recipe
    • Nutrition Label
    • Rate The Recipe

    Ingredients

    The ingredients of this quick salmon stir fry.
    • Chinese Five Spice Powder
    • Light Soy Sauce
    • Garlic Clove
    • Olive Oil
    • Lemon Juice
    • Vegetable Oil
    • Skinless Boneless Salmon Fillet
    • Spring Onions
    • Red Pepper
    • Carrot
    • Green Beans
    • Cooked White Rice
    • Sesame Seeds

    See recipe card for quantities.

    How To Make Quick Salmon Stir Fry

    Detailed instructions are in the recipe card below. But here is a quick step by step guide of how to make this quick healthy salmon stir fry:

    Cubes of salmon in a Pyrex bowl marinating in the home made marinade.

    Steps 1 & 2

    • Make the marinade in a small bowl.
    • Coat the salmon cubes with the marinade.
    Cubes of salmon being cooked in a stir fry.

    Step 3

    • Cook the salmon.
    Vegetables for quick salmon stir fry being stir fried in a wok.

    Step 4

    • Stir fry the vegetables.
    Rice and salmon added into cooked vegetables in quick salmon stir fry recipe.

    Step 5

    • Stir the cooked rice, salmon and vegetables together.
    Quick salmon stir fry served in a plate with sesame seeds scattered over and chop sticks to the side. Soy sauce and wok above.

    Step 6

    • Serve quick salmon stir fry with sesame seeds scattered over.

    Substitutions

    • Chinese Five Spice Powder
    • Light Soy Sauce
    • Garlic Clove
    • Olive Oil
    • Lemon Juice
    • Vegetable Oil
    • Skinless Boneless Salmon Fillet - make sure you get the best fresh salmon you can for this recipe.
    • Spring Onions - finely chopped green onions are also a good substitute.
    • Red Pepper - you can use any colour of bell pepper you like.
    • Carrot - optional.
    • Green Beans - you could use bok choy or snow peas instead.
    • Cooked White Rice - I use basmati. I haven't tried this with brown rice yet. You could use cauliflower rice instead if looking to reduce the carbs.
    • Sesame Seeds - you could use a drizzle of sesame oil instead.

    Equipment

    For This Quick Salmon Stir Fry You May Need….

    The following links and any links in the recipe card below are affiliate links.

    This means that if you click on it and then buy that product, I’ll get a small commission (at no extra cost to you of course).

    If you do click through, then thanks for being a part of Neil’s Healthy Meals!

    This is the wok that I use.

    It's suitable for all hobs including gas, ceramic, induction, electric, solid plate and hot plate.

    Featuring a solid wooden handle for an authentic finishing touch it's made of 1.2mm Carbon Steel with a Non Stick Coating.

    Suitable for all family cooking the size is 27cm (10.5") dia x 46cm (18") with handle x 11cm (4.25") high.

    Subscribe to Neil's Healthy Meals

    Don't miss future updates and new recipes. Make sure you’re subscribed to Neil’s Healthy Meals.

    Subscribe here to add your email to the subscription list.

    And you can follow me too via your favourite social channels :-

    Facebook, Pinterest, Twitter, Instagram, Bloglovin & YouTube.

    *I do not use your email for anything else other than adding you to my blog subscription list which you can opt out of at any time.

    FAQ's

    Should You Wash Salmon Before Cooking?

    There is no need to wash salmon before cooking. Indeed this could spread bacteria over work surfaces. To remove excess moisture from the salmon gently pat dry with a paper towel.

    Why Do My Salmon Pieces Break Up When Stir Frying?

    Don't stir fry the salmon continiously. Just turn the fish gently and occasionally until cooked through.

    How Long To Store Leftover Salmon Stir Fry For?

    This quick salmon stir fry is best served fresh. You can store leftovers in the fridge for 2 - 3 days though. I do not recommend freezing.

    How To Reheat Salmon Stir Fry?

    Reheat very gently over a low heat in a wok or large skillet.

    Other Stir Fry Recipes For You To Try

    📋 Easy Spicy Cashew Chicken Stir Fry
    Easy spicy cashew chicken stir fry is a delicious healthy 30-minute family dinner. Perfect for those busy weeknights!
    Check out this recipe
    Birds eye view of a plate of easy spicy cashew chicken stir fry served on a bed of basmati rice with chopsticks to the left hand side.
    Chorizo Scallop and Kale Stir Fry
    Chorizo scallop and kale stir fry is a really easy quick healthy meal for two with delicious smoky flavours.
    Check out this recipe
    Chorizo scallop and kale stir fry is a really easy quick healthy meal for two. The chorizo releases its delicious flavours in this stir fry giving a lovely smokey flavour throughout!
    Leftover Chicken Stir-Fry
    Leftover chicken stir-fry. Use up that surplus chicken with this easy healthy recipe that's perfect for busy weeknights. It's ready in just 15 minutes too!
    Check out this recipe
    A plate of leftover chicken stir-fry with chopsticks on. A wok in the background.
    Stir Fry Turkey with Sugar Snap Peas
    Delicious tasting marinated stir fried turkey added together with crunchy sugar snap peas makes this a wonderful dish with a unique texture.
    Check out this recipe
    I love this stir fry turkey with sugar snap peas recipe. Not only is it really healthy, it’s quick and easy to prepare too. And, as the turkey is marinated first, less oil is needed, cutting the overall fat content and helping to prevent the turkey drying out during cooking too. A perfect quick healthy meal for two ready in just 40 minutes!
    Birds eye view of a plate of quick salmon stir fry at the front with chop sticks to the side. Wok with rest of ingredients in at top.
    Print Recipe Save Recipe Saved Recipe!
    5 from 9 votes

    📋 Quick Salmon Stir Fry Recipe

    This quick salmon stir fry is a delicious and easy to make healthy meal. Packed with vegetables it comes together in just 30 minutes!
    Prep Time20 mins
    Cook Time10 mins
    Course: Dinner
    Cuisine: Oriental
    Servings: 2
    Calories: 503kcal
    Author: Neil

    The following links and any links in the recipe card below are affiliate links.

    This means that if you click on it and then buy that product I’ll get a small commission (at no extra cost to you of course).

    If you do click through then thanks for being a part of Neil’s Healthy Meals!

    Equipment

    • Wok
    • Pyrex mixing glass bowl
    • Whisk
    • Kitchen scale
    • Chopping board
    • Kitchen knives
    • Measuring spoons
    • Garlic press
    • Wooden spoon

    Ingredients

    Marinade: -

    • 1 teaspoon Chinese five spice powder
    • 2 tablespoon light soy sauce
    • 1 clove garlic crushed
    • 1 tablespoon olive oil
    • 1 teaspoon lemon juice

    Stir Fry: -

    • 450 g skinless salmon fillet cut into cubes
    • 8 spring onions topped, tailed, and sliced thinly
    • ½ red bell pepper sliced thinly
    • 1 small carrot peeled and cut into matchsticks
    • 75 g green beans trimmed
    • 2 tablespoon vegetable oil
    • 1 teaspoon sesame seeds
    • 75 g cooked white rice
    Metric - US Customary

    Instructions

    • In a medium bowl make the marinade by whisking ingredients together.
    • Add the salmon cubes making sure they are well coated. Let marinate while you get on with the other ingredients.
    • Heat 1 tablespoon vegetable oil in a suitably sized frying pan or wok over a low heat. Add the coated salmon and cook, stirring occasionally until fish is cooked through. About 3 minutes. Then remove from the pan using a slotted spoon and set aside.
    • Turn up the heat under the wok to medium, add the other tablespoon vegetable oil. Then when hot enough add the spring onions, pepper, carrot, and green beans and cook until tender, about 5 minutes.
    • Turn off the wok and add the salmon and cooked rice in. Stir gently together with the vegetables.
    • Serve with the sesame seeds scattered over.
    Prevent your screen from going dark

    Nutrition

    Calories: 503kcal | Carbohydrates: 24g | Protein: 50g | Fat: 23g | Saturated Fat: 3g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 10g | Cholesterol: 124mg | Sodium: 1138mg | Potassium: 1568mg | Fiber: 4g | Sugar: 5g | Vitamin A: 6861IU | Vitamin C: 55mg | Calcium: 121mg | Iron: 5mg

    Nutrition Label

    Nutritional information provided below is calculated using paid for online tools and the exact ingredients and quantities used above.

    Nutrition Facts
    📋 Quick Salmon Stir Fry
    Amount Per Serving
    Calories 503 Calories from Fat 207
    % Daily Value*
    Fat 23g35%
    Saturated Fat 3g19%
    Polyunsaturated Fat 7g
    Monounsaturated Fat 10g
    Cholesterol 124mg41%
    Sodium 1138mg49%
    Potassium 1568mg45%
    Carbohydrates 24g8%
    Fiber 4g17%
    Sugar 5g6%
    Protein 50g100%
    Vitamin A 6861IU137%
    Vitamin C 55mg67%
    Calcium 121mg12%
    Iron 5mg28%
    * Percent Daily Values are based on a 2000 calorie diet.

    Rate The Recipe

    If you’ve made this quick salmon stir fry recipe, or any other recipes on Neil's Healthy Meals, then please let me know.

    I’d love to hear what you think of my recipe in the comments below and please do rate my recipe 5* if you like it! 🙂

    Related

    « Leftover Chicken Macaroni Salad
    Easy No-Bake Caramel Cheesecake »

    Reader Interactions

    Comments

    1. David @ Spiced

      May 26, 2022 at 1:48 pm

      5 stars
      Oooo - I love salmon and I love stir fry, but I've never combined them together! What a fun idea to use salmon as the protein in stir fry. I was just telling Laura that we haven't done stir fry in a while, and then this post popped up. Great timing, Neil!!

      Reply
      • Neil

        May 27, 2022 at 5:31 am

        Thanks David. It's a great stir fry. You just have to go gentle on the pieces of salmon though, when stiring them in, so they don't fall apart completely. 🙂

        Reply
    2. Kristy Murray, Linger A Little

      May 26, 2022 at 2:40 pm

      5 stars
      I am truly a "lover of Salmon. I've never tried it in a stir fry but I believe it is time to pull out my wok. The marinade alone looks fantastic. I love simple recipes that are so flavorful and this one of yours definitely fits that category. I can't wait to try it. Thanks so much for sharing.

      Reply
      • Neil

        May 27, 2022 at 5:37 am

        The marinade is one of the tastiest I have ever made. It definitely compliments the stir fry but doesn't over power the taste of it. Hope you get a chance to enjoy it Kirsty. Thanks!

        Reply
    3. Charlie DeSando

      May 26, 2022 at 9:32 pm

      5 stars
      Neil, looks like an excellent recipe. Well done!

      Reply
      • Neil

        May 27, 2022 at 5:37 am

        Thanks Charlie. 🙂

        Reply
    4. sherry

      May 27, 2022 at 9:56 am

      i do love salmon but i am considering not eating it anymore due to the terrible conditions that they live in. Salmon is not a sustainable fish, and they are farmed in an environmentally bad way. Darn. I do love it, and i will be sad to give it up 🙁

      Reply
      • Neil

        May 27, 2022 at 4:07 pm

        Appreciate the comment and if you are looking for alternatives there are vegan salmon substitutes on the market. I haven’t tried them but if you decide to try let me know if they are tasty and go with this recipe?

        Reply
    5. Michelle

      May 27, 2022 at 8:44 pm

      5 stars
      Love salmon! Such a healthy and delicious stir fry, great for weeknights!

      Reply
      • Neil

        May 28, 2022 at 6:27 am

        Yes it is. One of our favourites for busy weeknights. Thanks Michelle!

        Reply
    6. Chef Mimi

      May 29, 2022 at 12:55 pm

      5 stars
      This is wonderful. I don’t think I’ve ever used salmon in a stir fry. Maybe I thought it would cook and fall apart! but yours didn’t. It looks really fabulous.

      Reply
      • Neil

        May 30, 2022 at 5:34 am

        Thanks Mimi. I had to be very careful that the salmon didn't completely fall apart. It does fall apart a little but that's OK and the flakes and marinade then mix easily throughout the whole of the stir fry. The flavour really is absolutely amazing!

        Reply
    7. Ben | Havocinthekitchen

      May 30, 2022 at 2:33 pm

      5 stars
      I am a huge salmon fan too, and this stir-fry looks terrific - bright, light yet filling. Just perfect for summer. And it's super versatile, too as you can use whatever spring and summer vegetables you have on hand.

      Reply
      • Neil

        May 31, 2022 at 5:33 am

        You can be very creative with this salmon recipe Ben. As you say you can pretty much add any other kinds of vegetables you might have on hand. Thanks!

        Reply
    8. Kelly | Foodtasia

      May 31, 2022 at 5:59 pm

      5 stars
      Neil, this stir-fry looks fantastic! I'm always on the look-out for new salmon recipes and a stir-fry with lots of veggies and that amazing sauce would be loved by all at our dinner table!

      Reply
      • Neil

        June 06, 2022 at 12:12 pm

        Thank you Kelly! It's such an easy sauce to make and I do use it in many of my other stir fry recipes. Hope you get a chance to try it out! 🙂

        Reply
    9. Raymund | angsarap.net

      June 02, 2022 at 1:20 am

      5 stars
      I am a big fan of salmon too, so this dish is a no brainer. I love it

      Reply
      • Neil

        June 02, 2022 at 5:45 am

        Thanks Raymund! 🙂

        Reply
    10. Naomi

      September 05, 2022 at 7:28 pm

      5 stars
      Delicious! The marinade has turned out so well and the salmon is flaky and tastes so good!!

      Reply
      • Neil

        September 06, 2022 at 5:42 am

        Thanks Naomi! I'm glad you enjoyed this stir fry. That marinade is so tasty isn't it? 🙂 Thanks for taking the time to make and rate my recipe. I really appreciate that.

        Reply

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    Hello there! I’m Neil. Since 2014 Neil's Healthy Meals has been providing delicious quick healthy recipes and fabulous cheesecakes based on the 80/20 rule for eating. Helping you live a diet free lifestyle. One where you can still enjoy cake! Learn more here

    Popular Recipes

    • Birds eye view of 2 bowls of Scottish lentil soup with spoons in.
      Easy Scottish Lentil Soup
    • Easy homemade quorn lasagne cooked and displayed on a table ready to be cut and served.
      Easy Homemade Quorn Lasagne
    • Birds eye view of a pan of cooked low fat garlic mushroom pasta garnished with chopped parsley. Bowl of garlic bread at the top.
      Low Fat Garlic Mushroom Pasta
    • Slow cooker vegetarian chilli in slow cooker. Dishes of rice and coriander at the top.
      Slow Cooker Vegetarian Chilli

    Footer

    ↑ back to top

    About

    • About Neil's Healthy Meals

    Newsletter

    • Sign Up! for emails and updates

    Contact

    • Contact

    COPYRIGHT © 2023 NEILSHEALTHYMEALS.COM - PRIVACY POLICY - DISCLAIMER

    34 shares
    • 28