lactose free loves: teriyaki salmon

I’ve been lactose intolerant since returning from my travels in Africa back in September 2015. As I was already a pescetarian, I found it quite hard transitioning as the free from food on offer was rarely vegetarian. With most dishes containing meat, I was left to muddle through and make do, making it up as I went along with recipes from the vegan world of Instagram and the wonderful Deliciously Ella. I’ve added my own selections to the mix too, substituting classic recipes with ingredients which make it ‘Sophie safe’ to eat.

But boy do I miss it. Substitutes just aren’t the same.

I was never really a milk lover before, and I would rarely eat very creamy things as they used to make me feel sick anyway. But since discovering my bodies hatred towards lactose, I’ve also realised just how much it’s in, and how annoying it is for me.

This is why I’ve started my lactose free loves series. A selection of products/recipes/companies that I have found/made on my journey through lactose free life. And a lot of them I’ve come to absolutely love, often preferring them to what I used to eat.

So here is my Teriyaki Salmon For Two (minus the photogenic sesame seeds because I couldn’t reach them with only one hand.)


What you will need? 

  • 2 salmon fillets
  • 2 cloves of garlic
  • 1 tsp og ground ginger
  • 3 tbsp of soy sauce
  • 11/2 tbsp of golden syrup
  • 2 leeks
  • 50g frozen peas
  • 2 portions of rice noodles/egg noodles
  • sesame seeds (optional)



Preheat the oven to 190 degrees (If you’re like me and have the option of the little oven or the big oven, you only need the little side.)

Cut your garlic into small chunks (they don’t have to be minute, you just need it for the flavour.) In a deep plate or bowl, mix together your garlic, soy sauce, golden syrup and ginger. This is going to be your marinade.

Pop your salmon fillets into the marinade and leave to rest in the fridge for about 20 minutes.

Whilst it’s in the fridge, wash, peel and chop the leek. Put it in a pan with a bit of oil on a low heat, stirring occasionally. You don’t want them to brown, you just want to gently soften them.

Pop the salmon fillets into an ovenproof dish and pour over the remaining marinade. Put them in the oven for 10 minutes. Keep stirring the leek.

When the ten minutes is up, get the salmon out and spoon the marinade over the fillets. Pop the peas in the pan with the leek and turn the heat up slightly, stirring more frequently. Pop the noodles into a pan of boiling water to soften

Put the salmon back in the oven for 4 more minutes (or until the salmon turns light pink).

When the noodles are cooked, mix them in with the leek and peas before serving.

Once everything is ready, serve the noodles, leek and peas onto a plate with the salmon on top, drizzling the marinade sauce over to taste. If you’d like, sprinkle some sesame seeds to serve.

Et voila!

Bon Appétit

loce sophur

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