[MUSIC PLAYING] BETH MCKINNEY: Got the wok heated up. And I want to talk to you about stir frying fish. If you can have a fish that has the same kind of structural integrity that's not going to fall apart when you stir fry it, you can use it. Salmon is that kind of fish. And this was-- I bought it frozen and I just cut it into little chunks.
And I marinated it in, I think it's teriyaki sauce. So teriyaki sauce is a little bit sweeter. You can make your own teriyaki sauce, but it's way easier to buy it.
And so fish doesn't have to marinate as much, which is why I didn't put it in yet, because I didn't want to over-marinate it. But we are going to start cooking right away. I rinse my hands. And this recipe is one of those recipes that is so flexible. You can put any vegetable that you want in it, just like the other recipes.
But we're going to use bok choy, because sometimes people are not as familiar with bok choy. And we're going to use the whole thing. There's a lot of dirt in bok choy, and so I'm going to re-rinse this. But then it's ready to go.
This is also something that will come in a CSA. But it's different. It's lovely. My pan is burning. You use everything. You can even use the little baby bok choys that they sell. And as a bonus, not even in the recipe, these are sugar snap peas. They're going in too, just for fun. I figured we'd have a lot of people here.
But this is just to show you how flexible this is. So this is the easiest recipe that we are making today. Do I need any garlic? I do? Oh, darn it. We'll do it, if I can find a garlic. I'm going to let that heat up. If you do this often enough at home, you can be very quick about garlic and ginger.
So you're going to see just how fast it can be done. Garlic, garlic. It's going to need another garlic. I can already tell. You can use pre-minced garlic. Here's the ginger.
Hopefully what you've noticed is that I have not measured any garlic or any ginger. So use the instructions as a guideline. The better your knife is, the easier it's going to be to do this. Now we're ready to cook. So you want everything to be hot.
We are going to add our bok choy. Oh, I bought a can of water chestnuts-- want to cut these-- as well, just to make it a little more interesting. If you don't want to use water chestnuts, if you'd rather use baby corn, you can. But we are going to get all our vegetables in here.
I'm doing this in a frying pan to show you that it can be done. But I do think a wok can hold more stuff. We're going to let this cook. And I want you to be able to make this decision when you're at home.
If you've got a lot of vegetables in your wok, or a lot of something in your wok, if you're going to put something in it that's really raw, you might have to remove this. Add the next thing, and then cook it back, which is what we're going to do, because this is very full, and I do want the fish to cook pretty quickly. And this is pretty hot.
I am removing this so that I can cook the salmon in a little bit of oil. And I want to point out, we're reserving the marinade in this one. Sometimes you don't reserve marinade and you have to worry about food-borne illness and food safety. But we're going to re-cook this marinade. And so anything that might be in here from the raw fish is going to get cooked.
So that's going to come to a boil, and anything that's going to get-- will get killed. This, all this stuff as supposed to be in the marinade. I was a little overambitious today. But once again, we're not going to use those. These recipes are flexible.
So I've got this on the highest heat, and the fish is going to cook very fast. And I want to be cognizant of everybody's time. And so if there are folks that do need to get out, because I'm going to be about five minutes over, feel free to grab what is available for tasting and I will not be insulted. But everyone is sticking around.
So essentially, once everything cooks, we're going to sprinkle this with some sesame seeds. And at this point, while it's cooking, does anybody have any questions?
SPEAKER 1: How do you know when the fish is ready?
BETH MCKINNEY: Well, it will flake apart. So you have to sacrifice one and let it flake apart.
SPEAKER 3: [INAUDIBLE] changes color. [INAUDIBLE] color?
BETH MCKINNEY: Yes, yes. It will go from the very light pink-- I mean, a very red pink to a very light pink. Did you have a question?
SPEAKER 3: Any recommendations or suggestions when cooking broccoli or carrots?
BETH MCKINNEY: If you're cooking broccoli or carrots-- so the question was, any recommendations? Cut the carrots into small pieces, because carrots take much longer to cook than other vegetables. And with broccoli, I also will cut things into small pieces. But the stem of the broccoli, I will always slice up into little slices. And it just blends right in with everything. So I'll have a flowerette and then lots of little chunks of the stem.
SPEAKER 4: Do the sesame seeds have to be toasted or anything?
BETH MCKINNEY: If your sesame seeds are not toasted and they look kind of opaque, then you should toast them. And the way to toast them is to put them on a skillet with nothing in the skillet and shake them around. And they burn quickly. You could put them in the toaster, but that's very risky.
And what I did was I bought toasted sesame seeds. I'll show you the container. Roasted sesame seed-- they're already brown. It just saves me time in the kitchen.
SPEAKER 5: My husband usually cooks the stir-fry, and I usually wash the dishes. And he always leaves this thick layer of burnt stuff, and since he doesn't have to wash [INAUDIBLE]. But some hints that I might [INAUDIBLE]?
BETH MCKINNEY: So the question is-- and I just want to point out what I'm doing now. I'm adding the teriyaki sauce back in. I want it to boil. I want to kill off any bacteria. And then I'm going to add the vegetables back in. And then we're going to sprinkle and eat. So the question is, if you get that crust, that really dark crust on your wok, how do you get it off?
And so we have tried many ways in my household to do so. And you can soak it. And what we've done is we've soaked them overnight. You're supposed to just gently wash, because the wok is seasoned. So you're supposed to gently wash it with hot water, maybe a little soapy water, but not really scrape everything off.
And so what we do is we have a really well-seasoned wok where we will not have a lot of stuff stuck to it. But when you wash and dry it, we always reheat it before we put it away to make sure it is absolutely dry. And that makes it easier to use the next time.
SPEAKER 6: [INAUDIBLE] what I do. I wipe the water [INAUDIBLE] and [INAUDIBLE] salt [INAUDIBLE].
SPEAKER 5: [INAUDIBLE].
SPEAKER 6: [INAUDIBLE].
BETH MCKINNEY: So we are about to present. So this is teriyaki, salmon teriyaki. If you wanted more flavor, you could add a little more teriyaki sauce at the end as well.
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A quick way to enjoy flavorful fish for dinner. Demo presented by Cornell Wellness staff Beth McKinney, RDN.