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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:

Healthy Cooking Tips:

Nutritional Profile

Introduction to Recipe Rating System Chart

The following chart shows the nutrients for which this recipe is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this recipe; the %Daily Value (DV) that that amount represents (similar to other information presented in the website, this DV is calculated for a 25-50 year old healthy woman); the nutrient density rating; and, the recipe's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. For more detailed information on our Food and Recipe Rating System, please click here.

 

Baked Miso Salmon
1.00 serving
268.83 calories
Nutrient Amount %DV Nutrient
Density
World's Healthiest
Foods Rating
tryptophan 0.26 g 81.3 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 39.6 2.7 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

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