Miso-Marinated Salmon

March 24, 2014
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The first time we met

We sat side by side on a gym's grey floor mats

Miso-Marinated Salmon - Japanese cuisine presents so many examples of how you can make light, healthy foods intensely flavorful & satisfying

I was so excited to get to work with her as part of the next 9 week challenge to change fitness .. eating .. and lifestyle habits. “Hi .. it's nice to meet you .. Do you have any questions about the food plan? We start on Monday”

“I'm going to say .. right up front .. I don't eat vegetables .. and I certainly don't like fruit”

She looked at me .. I looked back .. Sometimes there simply are no words. Thus began the most interesting of dances .. between the veggie lover & the skeptic

Miso-Marinated Salmon - Japanese cuisine presents so many examples of how you can make light, healthy foods intensely flavorful & satisfying

I took the lead

Stop at the local co-op & walk through the organic produce .. everything is beautiful .. see if something catches your eye. If it's a kitchen chopping/time issue .. shop from the frozen section .. take the veggies out of the bag & you're ready to go. Let's experiment with preparation .. sautéed .. roasted .. with a dipping sauce .. without .. what about a marinade .. a sprinkling of fresh herbs to top them off?

To her credit .. she tried .. and tried some more .. until, as fate would have it one evening .. she asked her husband to throw a few on the grill .. and they tasted incredible

A convert was born

Miso-Marinated Salmon - Japanese cuisine presents so many examples of how you can make light, healthy foods intensely flavorful & satisfying

As her food journals began to reflect interesting veggie dishes (at nearly every meal!) .. with recipes & ideas now being passed in the opposite direction .. I realized it was she who'd quietly stepped out in front.

Why hadn't it sunk in before? It could have been chocolate cake in question just as easily as it was vegetables .. she simply wasn't willing to put anything into her mouth unless is tasted good .. and her standards are pretty darn high

I took the lesson to heart this week .. the list of approved foods in the detox phase for Venice Nutrition's 8-Week Run .. was terribly small. Without any “treats” to look forward to .. the desire to make every meal count took on a new sense of urgency.

Miso-Marinated Salmon - Japanese cuisine presents so many examples of how you can make light, healthy foods intensely flavorful & satisfying

This idea came from Shape Magazine's March 2014 issue .. marinated salmon with a light cucumber salad .. which, when paired .. form a quick & balanced meal that's incredibly easy to make .. especially for the resulting flavor.

Mirin & rice vinegar tenderize the salmon .. leaving it moist inside with a perfect outer crust. The recipe striking a nice balance with just the right amount of salty (from the miso & soy sauce) and sweet (from the mirin). It's probably described best by Wolfgang himself .. “Japanese cuisine present many examples of how you can make light, healthy foods intensely flavorful & satisfying”

The glaze can be made ahead of time .. another idea your weeknight repertoire

AND .. who says you have to broil your salmon? Once we discovered how wonderful this marinade was .. we've taken to cooking our salmon on the stovetop until it's flakey .. added to some mixed veggies it's  a quick meal at the ready

Enjoy!

xoxo

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~ Adapted from Wolfgang Puck makes it Healthy: Light, Delicious Recipes and Easy Exercises .. here

Miso-Marinated Salmon
 
Prep time
Cook time
Total time
 
Author:
Serves: 4
Ingredients
  • 4 salmon fillets, about 4 oz. each
  • ½ c mirin (Japanese rice wine)
  • ¼ c white miso paste
  • 2 Tbs. coconut sugar (** or organic brown sugar)
  • 1 Tbs. soy sauce
  • 1 tsp. minced garlic
  • 1 tsp. minced ginger
  • 1 Tbs. toasted Asian-style sesame oil
Instructions
  1. Marinate the salmon by first putting the fillets in a shallow dish large enough to hold them in a single layer.
  2. In a small mixing bowl, stir together the mirin, miso, sugar, soy sauce, garlic, ginger, and sesame oil.
  3. Pour the marinade over the salmon fillets, turning them to coat on both sides. Cover the dish with plastic wrap and marinate in the refrigerator for at least 3 hours or as long as overnight.
  4. About half an hour before serving time, preheat the broiler.
  5. Transfer the salmon fillets to a broiler pan or baking dish large enough to hold them in a single layer. Place them under the broiler and cook until nicely browned and barely cooked through in the center, 3 to 4 minutes per side (if the broiler is on high) or 6-7 minutes per side (if the broiler is on low) .. depending on thickness, turning them carefully with a spatula half way through.
Notes
Nutritional Data by %
% Protein: 52
% Carbs: 7
% Fat: 29
Nutrition Information
Serving size: 1 (4 oz) Salmon Fillet Calories: 175 Fat: 6.13 Carbohydrates: 3.5 Sugar: 2 Protein: 22.5
 
Cucumber Salad
 
Prep time
Total time
 
Author:
Serves: 4
Ingredients
  • 2 C. thinly sliced Japanese cucumbers
  • 1 tsp. salt
  • ¼ C. rice vinegar
  • 1 Tbs. coconut sugar
  • 1 Tbs. soy sauce
  • 1 tsp. toasted Asian-style sesame oil
  • 2 tsp. toasted sesame seeds
  • 2 Tbs. thinly sliced scallions, for garnish
Instructions
  1. In a mixing bowl, combine the sliced cucumbers and salt and toss well.
  2. Add the rice vinegar, sugar, soy sauce, and sesame oil and toss well.
  3. Sprinkle with sesame seeds and toss again.
  4. Cover the bowl with plastic wrap and refrigerate until serving time, about 20 minutes
Notes
Nutritional Data by %:
% Protein: 8
% Carbs: 58
% Fat: 24
Nutrition Information
Serving size: ½ c (1/4 total recipe) Calories: 45 Fat: 2.03 Carbohydrates: 6.53 Sugar: 4.57 Protein: 1

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