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🥡 Chinese · Main · Easy difficulty · Pescatarian

Heart-Smart Chinese Salmon Grilled Skewers with Herb Salad

A heart-healthy grilled skewers with herb salad with salmon, ginger, garlic and five-spice, Chinese flavours and no gluten.

Prep time
15 min
Cook time
15 min
Total time
30 min
Servings
4
Calories
427 kcal
Protein
31 g
Carbs
24 g
Fat
23 g
Course
Main

About this Chinese grilled dish

Heart-Smart Chinese Salmon Grilled Skewers with Herb Salad is a Chinese main built around salmon fillets (about 500 g). It takes about 30 min from start to finish, 15 minutes of prep and 15 minutes of cooking, and serves 4.

Cooking method: grilled dish. Difficulty is rated easy. Pescatarian, and marked gluten-free in our data.

Good for: heart-healthy, high protein, everyday healthy.

Ingredients

Quantities are for 4 servings. Change the servings in the app to rescale them automatically.

  • 4 salmon fillets (about 500 g)
  • 1 zucchini, thickly sliced
  • 1 cup bok choy, chunked
  • 1 cup mixed salad leaves
  • Seasoning: ginger, garlic and five-spice
  • Sauce: 2 tbsp low-sodium tamari and 1 tsp sesame oil
  • 2 tbsp olive oil
  • Black pepper and a pinch of salt (optional)

Method

  1. Step 1. Combine ginger, garlic and five-spice with 2 tbsp tamari and 1 tsp sesame oil for the marinade.

    Heat
    Off, no heat
    Look for
    Everything is evenly coated or just combined, with no dry pockets.
    Why it matters
    Mixing spreads salt, fat and flavour through the food so every bite tastes the same.
    Avoid
    Overmixing batters and doughs makes them tough; stop once just combined.

  2. Step 2. Coat the salmon and marinate for at least 20 minutes.

    Heat
    Off, no heat
    Look for
    Everything is evenly coated or just combined, with no dry pockets.
    Why it matters
    Mixing spreads salt, fat and flavour through the food so every bite tastes the same.
    Avoid
    Overmixing batters and doughs makes them tough; stop once just combined.

  3. Step 3. Thread the salmon and vegetables onto skewers.

    Heat
    Off, no heat yet
    Look for
    Pieces are roughly the same size, so they all finish cooking together.
    Why it matters
    Even pieces cook at the same speed. Prepping everything first (mise en place) stops you scrambling once the pan is hot.
    Avoid
    Cutting pieces of mixed sizes: small ones burn while big ones stay raw.

  4. Step 4. Grill over high heat for 8-10 minutes, turning, until charred and cooked.

    Heat
    Medium to high, stir or flip now and then
    Look for
    Golden-brown edges, a steady sizzle and a toasty smell.
    Why it matters
    Browning (the Maillard reaction) creates deep savoury flavour that boiling cannot.
    Avoid
    Overcrowding the pan: the temperature drops and food steams. Cook in batches.

  5. Step 5. Toss the salad leaves with a drizzle of olive oil.

    Heat
    Off, no heat
    Look for
    Everything is evenly coated or just combined, with no dry pockets.
    Why it matters
    Mixing spreads salt, fat and flavour through the food so every bite tastes the same.
    Avoid
    Overmixing batters and doughs makes them tough; stop once just combined.

  6. Step 6. Serve the skewers on the salad with spring onion.

    Heat
    Warm plates
    Look for
    Hot food on warm plates with a fresh, bright garnish on top.
    Why it matters
    Garnish adds colour, crunch and freshness. Tasting and adjusting salt or acid at the end lifts the whole dish.
    Avoid
    Waiting too long: the dish cools and crisp parts go soft.

Chef's tip

Build flavour with citrus, herbs and spices instead of salt.

Equipment you will need

  • Grill or grill pan
  • Tongs
  • Mixing bowl

Nutrition per serving

Estimated per serving: 427 kcal, 31 g protein, 24 g carbohydrate and 23 g fat. Roughly 29% of the energy comes from protein, 22% from carbohydrate and 48% from fat, using standard energy values.

Nutrition values are estimates from typical ingredient profiles. They are not medical data, and brands and portions vary. Consult a doctor or registered dietitian about your diet.

When to cook Heart-Smart Chinese Salmon Grilled Skewers with Herb Salad

Substitutions and variations

  • Marinate for longer for deeper flavour, or use a yogurt-based marinade for tender results.
  • Oil the grill or pan rather than the food to reduce flare-ups.
  • Serve with a herb sauce or yogurt dip instead of a heavy sauce to keep the plate lighter.

Frequently asked questions about Heart-Smart Chinese Salmon Grilled Skewers with Herb Salad

How long does Heart-Smart Chinese Salmon Grilled Skewers with Herb Salad take to make?

It takes about 30 min in total: 15 minutes of prep and 15 minutes of cooking. Times are estimates and depend on your stove, pan and how small you cut the ingredients.

How many calories are in one serving?

Each serving has about 427 kcal, with 31 g protein, 24 g carbohydrate and 23 g fat. These are estimates for the recipe's 4 servings.

Is Heart-Smart Chinese Salmon Grilled Skewers with Herb Salad gluten-free?

It is marked gluten-free in our data. Still check labels on stock, sauces and spice blends, which can contain gluten.

Is it suitable for vegetarians or vegans?

It is pescatarian: it contains fish or seafood but no meat or poultry.

How difficult is it to cook?

It is an easy recipe with simple steps and minimal timing pressure, so it suits beginners.

Can I make Heart-Smart Chinese Salmon Grilled Skewers with Herb Salad ahead or freeze it?

Store leftovers in airtight containers in the fridge for 3-4 days. Most baked and saucy dishes freeze well for up to 3 months, but avoid freezing crisp items and salads.

How many servings does it make?

This recipe makes 4 servings. To change the amount, scale each ingredient in proportion. The interactive app's servings control does this automatically.

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