Light, healthy & summery on TV3- Fragrant Pea Soup & Salmon Chow Mein

Two light and healthy dishes on Sunday AM this week! Watch the Fragrant Pea Soup here and the Salmon Chow Mein here

Fragrant Pea & Lemongrass Soup

Pea Soup 4

(Serves 4-6)



1 onion

1 clove garlic

1 red chilli

2 stalks of lemongrass

A thumbsized piece of ginger

850 ml chicken or vegetable stock

450 g fresh or frozen peas

A glug of rapeseed oil

Nam Pla Fish Sauce

A spritz of fresh lime juice

Some fresh coriander

Optional: a little crème fraiche


Place the onion, garlic, lemongrass, chilli and ginger in a food processor and blitz until well chopped.

Heat the oil in a large saucepan,  add the blitzed veg sweat over a medium heat for 2 to 3 minutes until soft. Pour in the stock, and bring the soup to the boil.

Add the peas and bring the liquid back to the boil. The peas do not need to be cooked any more than this or they can lose their vibrancy.

Blitz with a stick blender  until fairly smooth . Season with the Nam Pla & lime juice, checking the flavour. Top with the coriander and a little crème fraiche if desired.

Healthy Salmon Chow Mein

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(Serves 4)

For the sauce:

Thumb-size piece fresh ginger, grated

2 garlic cloves, chopped

3 tsp tomato puree

2 tbsp oyster sauce

2 tbsp soy sauce

1 lime for squeezing

For the noodles:

1 large red pepper, sliced

2 spring onions, sliced

A large handful of mangetout, washed

A large handful of beansprouts, washed

2 salmon fillets, sliced lengthways

2 nests of medium egg noodles

1 tbsp rapeseed oil

To Garnish: A few fresh Coriander leaves & Sesame Seeds, toasted.



  1. Put the garlic & ginger in a bowl and add the tomato puree, oyster sauce, soy sauce, 3 tbsp water and stir


  1. Boil a large pan of water on the hob. When the water is boiling, drop in the noodles, turn off the heat and allow to sit for 5 mins. Drain in a colander or a large sieve in the sink


  1. With everything prepared, you can now start cooking. Heat the wok – it’s hot enough when it starts to smoke.


  1. Add the oil and lay the slices of salmon on the wok carefully, ensuring all the pieces of salmon are in contact with the pan.


  1. Use a spatula to gently keep moving the salmon around the wok until it is half cooked. Add the pepper and mange tout and stir-fry for a further min.


  1. Pour the sauce into the wok and allow to bubble.


  1. Add the noodles, beansprouts and spring onions, then toss into the sauce until it is well coated, stirring constantly until the beansprouts wilt. Add lime juice & check for seasoning. Adjust with soy sauce if necessary.


  1. Serve in bowls – an easy way is to use tongs


  1. Garnish with the coriander & sesame seeds.



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