It’s your final week on block one. That means you need to give it everything you’ve got — and Mindful Chef is here to keep you going strong until the end. What’s on the menu this week? Sesame crusted salmon and maple tempeh. Yum.
Sesame crusted salmon & brown rice noodles
Savoury miso, zingy lime, warming chilli – your favourite Asian flavours inspired this sustainably sourced salmon dish. We crust the fish with sesame and serve atop a satisfying tangle of brown rice noodles, courgette and carrot.
Ingredients (Serves 2)
- 100g brown rice noodles
- 1 baby cucumber
- 1 lime
- 1 red chilli
- 1 tbsp sesame oil
- 1 tbsp sweet white miso paste
- 200g carrot
- 2 tsp black sesame seeds
- 2 tsp honey
- 2 tsp white sesame seeds
- 2 x 150g salmon fillet (skin off)
- Handful of fresh coriander
Macros
61g carbs • 21g fat • 37g protein
Method
1. Thinly slice the red chilli (remove the seeds for less heat). To make the vegetable noodles; peel the carrots and trim the ends of the carrots and the baby cucumber. Using a peeler, thinly slice the carrots and cucumber into long thin ribbons. Roughly chop the coriander leaves.
2. Mix the black and white sesame seeds together in a bowl with a pinch of sea salt. Coat the salmon fillets in this mix and press into the salmon so the sesame seeds form a single layer over the salmon on all sides.
3. Heat a frying pan with half of the sesame oil on a medium heat and cook the salmon fillets for 10 mins, turning occasionally, until cooked through and turning golden brown.
4. Meanwhile, boil a kettle. Pour boiling water into a medium-sized saucepan until 3/4 full, bring to the boil and plunge the brown rice noodles into the pan, cook for 3 mins, then rinse briefly in cold water and set aside.
5. To make the dressing; mix the juice from half of the lime with the sweet miso paste, the remaining sesame oil and the honey.
6. In a large bowl, mix the vegetable noodles, brown rice noodles and the coriander with the dressing and half of the sliced chilli.
7. Flake the salmon into large chunks. Place the brown rice noodles, cucumber and carrot in two bowls and top with the flaked salmon and the sliced chilli. Squeeze over the remaining juice from the lime to taste.
Sesame maple tempeh with fresh mint & noodles
Sweet and salty, fresh and filling, crunchy and tender: this Asian-inspired dish has everything. We coat tempeh in a sesame-maple sauce, and serve on a colourful combo of carrot and noodles. Garden-fresh mint adds lift.
Ingredients (Serves 2)
- 100g brown rice noodles
- 1 lime
- 1 red chilli
- 1 red onion
- 1 tbsp maple syrup
- 200g carrot
- 200g tempeh
- 2 tbsp sesame oil
- 2 tbsp tamari
- 2 tsp white sesame seeds
- 4cm fresh ginger
- Medium handful of fresh mint
Macros
67g carbs • 23g fat • 29g protein
Method
1. Boil a kettle. Finely chop the tempeh. Thinly slice the red onion. Peel the carrots, then using a peeler, cut the carrots into long thin ribbons. Peel and finely grate or chop the ginger. Finely chop the red chilli (remove the seeds for less heat).
2. To make the sauce; in a small bowl mix together the tamari, maple syrup, half of the juice from the lime, 1 tbsp of the sesame oil and half of the red chilli.
3. Pour boiling water into a large saucepan until 3/4 full, bring to the boil and plunge the brown rice noodles into the pan. Remove from heat and leave to soften for 10 mins, then drain and rinse.
4. Heat a wok or medium-sized frying pan with 1/2 tbsp of sesame oil on a medium heat and cook the onion for 5 mins. Then add the carrot ribbons and cook for 2 mins. Remove from the pan, place in a bowl, cover and keep warm.
5. In the same wok or pan heat the remaining sesame oil on a medium-high heat and cook the tempeh for 10 mins, turning regularly until golden brown. Add the ginger and half of the sauce to the pan along with the sesame seeds and cook for a further 3 mins, adding a splash of water to thin the sauce.
6. Roughly tear or chop the fresh mint leaves. Stir the onion, carrot, mint leaves and remaining sauce through the noodles. Spoon the veggie noodles into two warm bowls and top with the sesame maple tempeh. Squeeze over the remaining lime juice and sprinkle over the remaining chilli.
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