MISO SALMON

Boost your brain with this simple yet nutritious dish packed with flavour and perfect for a quick, weekday dinner. Pair it with some buttery, garlic green beans, chilli, garlic bok choy or an Asian slaw.

Serves: 4

Preparation: 10 minutes

Cooking: 20 minutes (+ a couple of minutes resting time)

  1. 4 x salmon fillets

  2. 2 tablespoons shiro miso paste*

  3. 2 tablespoons mirin**

  4. 2 tablespoons coconut oil

  5. juice of 1 lemon

  6. 1 teaspoon sesame oil (optional)

  7. 4 tablespoons hot water

  8. 1 onion, diced

  9. 1 clove garlic, chopped

  10. 300g mushrooms, chopped

  11. 4 generous handfuls spinach

  12. 1 head broccoli, chopped

  13. fresh beansprouts, to serve

  14. fresh coriander, to serve

  15. 2 teaspoons (black) sesame seeds, to serve

*Miso paste is a Japanese fermented soy bean paste. It can be used as a stock, nutritious drink or in dressings. Never use boiling water with it. Available in large supermarkets or online Asian stores. You could use tahini mixed with a dollop of soy sauce as an alternative.

**Mirin is a Japanese rice cooking wine. It has a subtle umami, slightly sweet flavour. Rice wine or white wine vinegar are alternatives.

Heat oil in a non-stick pan over a medium heat. Add onion, mushrooms & broccoli to soften (approx. 10 minutes). Add garlic & stir fry for 1 minute. As these start to cook mix the miso, mirin, lemon juice, a few drops of sesame oil and the hot water in a small bowl until a smooth paste forms. Add half this mixture to the pan and cover with a lid (if it appears to dry out add a little extra hot water) & add the salmon & spinach. Keep remaining sauce aside.

Once salmon is cooked but still slightly pink in the middle (approx. 10 minutes), turn heat off and leave to rest for a few minutes.

Pour remaining sauce over salmon and vegetables and serve with fresh beansprouts, coriander & some sesame seeds as garnish.

MESHIAGARE!

Give it a try & let me know in the comments how you went!

SPOTLIGHT INGREDIENT: SALMON

Rich in Omega-3 fatty acids. Ref1 Why are they important? Omega-3 fatty acids (EPA & DHA) are a group of polyunsaturated fats necessary for the integrity of our cell membranes. They are also a source of energy helping to keep our heart, lungs, immune system & blood vessels ticking along healthily. They contain phenomenal anti-inflammatory properties which form an integral part in the healing process but, more importantly, they also help reduce chronic inflammation caused by certain forms of arthritis, heart disease, asthma, allergies, stress etc.. Omega-3s have also been shown to improve brain cell function, i.e. better memory and also improve insulin sensitivity. Slim, brainy & strong? How’s that for a hat trick of reasons to chow down on a salmon steak?

NB: Source wild salmon because not only is it sustainably fished, it is much higher in Omega-3s. Farmed salmon is the fish equivalent of eating processed meats, ie full of Omega-6s. Pay the extra, eat it occasionally & reap the benefits.

NUTRITION FACTS:

  1. Serving size: 230g

  2. Energy: 1405kJ / 336cals

  3. Protein: 49.73g

  4. Fat: 13.64g

  5. Saturated fat: 2.898g

  6. Polyunsaturated fat: 4.582g

  7. Monounsaturated fat: 4.908g

  8. Cholesterol: 104mg

  9. Carbohydrates; 0g

  10. Sugar: 0g

  11. Fibre: 0g

  12. Sodium: 106g

  13. Potassium: 973mg

Ref 1: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4190204/

#goodfood #healthymeals

0 views0 comments

Recent Posts

See All