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Air-Fried Salmon with Garlic Chinese Broccoli and Cherry Tomatoes

Writer: TTG Staff
TTG Staff
21 hours ago
2 min read

A light, high-protein dinner with plenty of vegetables and simple Asian-inspired flavours.


Serves: 1

Prep Time: 5 minutes

Cook Time: 12–15 minutes

Difficulty: Easy


Plate of roasted tomatoes, salmon pieces, and sautéed greens on a wooden table, colorful and fresh-looking

This is a quick, nutrient-dense dinner that delivers plenty of protein and healthy fats without feeling overly heavy. The air fryer keeps the salmon simple, while the soy sauce, sesame oil and garlic add plenty of flavour to the vegetables.


Ingredients


  • 150 g salmon fillet

  • 150 g cherry tomatoes

  • 200 g Chinese broccoli, roughly chopped

  • 1 garlic clove, finely chopped

  • 1 tsp sesame oil

  • 1 tbsp reduced-salt soy sauce

  • Black pepper, to taste

  • Light spray of cooking oil

Method


1. Preheat the air fryer to 200°C.

2. Lightly spray the salmon and cherry tomatoes with cooking oil. Season the salmon with black pepper.

3. Place the salmon and tomatoes in the air fryer and cook for 8–12 minutes, depending on the thickness of the salmon.

4. Meanwhile, place the Chinese broccoli and garlic in a hot frying pan with a small splash of water.

5. Cook for 3–5 minutes, tossing regularly, until the stems are tender and the leaves have wilted.

6. Add the sesame oil and soy sauce to the pan and toss through the vegetables.

7. Serve the salmon with the blistered cherry tomatoes and garlic Chinese broccoli.


Approximate Nutrition (Per Serve)

Calories

Protein

Carbohydrates

Fat

Fibre

430 kcal

37 g

15 g

24 g

6 g


Nutrition will vary depending on the size and type of salmon fillet and the amount of oil used.


Ingredient Swaps


Protein


Choose one:


  • chicken breast

  • white fish

  • firm tofu


Vegetables


  • broccolini

  • bok choy

  • green beans


Sauce


  • Tamari instead of soy sauce for a gluten-free option


Extras


Choose one for extra flavour:


  • chilli flakes

  • fresh ginger

  • squeeze of lime

Coach's Tip


  • Salmon is naturally higher in calories than leaner fish, but it also provides quality protein and beneficial omega-3 fats.

  • Keep the sesame oil to a measured teaspoon, as a generous drizzle can quickly add extra calories.

  • If you need more carbohydrates around training, add a serving of rice, noodles or air-fried potatoes.

Shopping List


  • Salmon fillet

  • Cherry tomatoes

  • Chinese broccoli

  • Garlic

  • Sesame oil

  • Reduced-salt soy sauce

  • Black pepper

  • Cooking oil spray

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