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Baked Miso Salmon

If you like Asian flavored dishes this one will be a favorite in your home. It is full of nutrition, not to mention easy to prepare.

Baked Miso Salmon Prep and Cook Time: 30 minutes

Ingredients:
  • ¾ lb salmon, cut into 4 pieces
  • 2 tsp light miso
  • 1 TBS prepared Dijon mustard
  • 2 TBS Mirin (Chinese rice cooking wine found in Asian section of supermarket or health food store)
  • 4 dried pieces of wakame seaweed rinsed and soaked in ½ cup hot water for about 10 minutes, (save water)
  • 1 medium sized onion cut in half and sliced
  • 3 cups sliced fresh shiitake mushrooms
  • 3 cloves garlic, chopped
  • ½ TBS minced fresh ginger, or ¼ tsp dried
  • 2 tsp soy sauce
  • salt and white pepper to taste
  • garnish with minced green onion to taste

Directions:

  1. Preheat oven to 375. Cut salmon into 4 pieces. Bring water to a boil in steamer with tight fitting lid.
  2. While water is coming to a boil rinse and soak seaweed saving the water.
  3. Prepare glaze by mixing miso, Dijon mustard, and Mirin along with a pinch of white pepper. Generously coat salmon with mixture and let set while preparing rest of ingredients.
  4. Prepare onion, mushrooms, garlic, and ginger by chopping and slicing.
  5. Healthy Sauté onion, garlic, ginger, and mushrooms in a medium sauté pan for about 5 minutes. Add chopped seaweed, ½ cup seaweed water and soy sauce and cook for another 5 minutes. Season with salt and pepper.
  6. Bake salmon in a baking dish for about 7 minutes, depending on how thick it is. When cooked, place on bed of mushroom mixture and serve with green beans topped with sliced almonds and minced scallion.

    Serves 4

    For optimum flavor and nutrition serve with:


Nutritional Profile

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Baked Miso Salmon is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Baked Miso Salmon
1.00 serving
322.53 grams
268.83 calories
Nutrient Amount %DV Nutrient
Density
World's Healthiest
Foods Rating
tryptophan 0.26 g 81.2 5.4 excellent
vitamin B12 (cobalamin) 4.25 mcg 70.8 4.7 very good
selenium 46.48 mcg 66.4 4.4 very good
protein 25.27 g 50.5 3.4 very good
vitamin B3 (niacin) 8.30 mg 41.5 2.8 good
omega 3 fatty acids 0.99 g 41.2 2.8 good
vitamin D 150.07 IU 37.5 2.5 good
phosphorus 363.25 mg 36.3 2.4 good
copper 0.70 mg 35.0 2.3 good
vitamin B6 (pyridoxine) 0.65 mg 32.5 2.2 good
vitamin B5 (pantothenic acid) 2.81 mg 28.1 1.9 good
dietary fiber 6.72 g 26.9 1.8 good
potassium 827.48 mg 23.6 1.6 good
manganese 0.46 mg 23.0 1.5 good
World's Healthiest
Foods Rating
Rule
excellent DV>=75% OR Density>=7.6 AND DV>=10%
very good DV>=50% OR Density>=3.4 AND DV>=5%
good DV>=25% OR Density>=1.5 AND DV>=2.5%

In-Depth Nutritional Profile for Baked Miso Salmon