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Try the exciting new lunch recipe from Day 5 of our upcoming 7-Day Meal Plan.

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Miso Salmon
Try this Asian-flavored dish that is sure to become one of your favorite additions to your Healthiest Way of Eating. The salmon provides one of the best sources of those hard-to-find health-promoting omega-3 fatty acids. Enjoy!
Miso Salmon Prep and Cook Time: 30 Minutes

Ingredients:
  • 1 lb salmon, cut into 4 pieces, skin and bones removed
  • 2 tsp light miso
  • 1 TBS prepared Dijon mustard
  • 2 TBS mirin (Japanese rice cooking wine found in Asian section of market)
  • 4 dried medium size pieces of wakame seaweed, rinsed and soaked in 1/2 cup hot water for about 10 minutes (save water)
  • 1 medium onion, cut in half and sliced
  • 3 cups sliced fresh shiitake mushrooms
  • 3 medium cloves garlic, chopped
  • 1/2 TBS minced fresh ginger
  • 2 tsp soy sauce
  • salt and white pepper to taste
  • garnish with minced green onion

Directions:

  1. Preheat broiler with rack in the middle of the oven. Place a stainless steel or cast iron skillet big enough to hold salmon under heat to get very hot (about 10 minutes).
  2. Rinse and soak seaweed, saving the water.
  3. Slice onion and chop garlic and let sit for 5 minutes to enhance their health-promoting properties.
  4. 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.
  5. Heat 1 TBS seaweed water in a stainless steel skillet. Healthy Sauté onion, garlic, ginger, and mushrooms in broth over medium heat for about 5 minutes. Add chopped seaweed, 1/2 cup seaweed water and soy sauce and cook for another 5 minutes. Season with salt and pepper.
  6. Remove pan that was heating from broiler and place salmon in it. Return to broiler and cook without turning for about 3-5 minutes depending on thickness of salmon. Top with sautéed onion/mushroom mixture and minced scallion.
Serves 4

Nutritional Profile

Miso Salmon
1.00 serving
(221.21 grams)
Calories: 271

NutrientDRI/DV






 protein51%



 biotin22%

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 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.

Miso Salmon
1.00 serving
221.21 grams
Calories: 271

NutrientAmountDRI/DV
(%)
Nutrient
Density
World's Healthiest
Foods Rating
omega-3 fats2.33 g976.4excellent
selenium42.10 mcg775.1excellent
vitamin B121.48 mcg624.1very good
vitamin B39.86 mg624.1very good
phosphorus358.66 mg513.4very good
protein25.28 g513.4very good
vitamin B60.54 mg322.1good
magnesium117.00 mg291.9good
biotin6.63 mcg221.5good
World's Healthiest
Foods Rating
Rule
excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%

In-Depth Nutritional Profile for Miso Salmon

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