food of the week
  who we are - what's new - getting started - community
The World's Healthiest Foods
eating healthy

Send this page to a friend...
Printer friendly version
return to recipes

5 Spice Salmon

The balanced flavor in this Asian flavored dish with the 5 Chinese spices is wonderful. This is a surprising dish that is both light, yet very flavorful. It is full of nutrition, and very simple to prepare.

5 Spice Salmon Prep and Cook Time: 30 minutes

¾ lb salmon filet cut into 4 pieces
6 dried medium shiitake mushrooms soaked in ¾ cup hot water for about 15 minutes (save water)
½ medium sized onion, chopped
2 cloves garlic, chopped
1 TBS fresh ginger, chopped, or ½ tsp dried
1 cup vegetable stock
1 tsp 5 spice powder (can be found in Asian section in supermarket)
½ cup orange juice
2 TBS molasses
2 tsp arrowroot
4 cups shredded Chinese, or Napa cabbage
6 scallion, chopped
salt and white pepper to taste


  1. Soak shiitake mushrooms in ¾ cup hot water. Slice when soft cutting out stem. Preheat broiler on high.
  2. Healthy Sauté onion in medium saucepan over medium low heat for about 5 minutes stirring frequently. Add ginger and garlic and continue to saute for another minute. Add vegetable stock, 5 spice powder, orange juice, and molasses. Simmer for 15 minutes. Strain and discard all but liquid. Place liquid back into pan, and thicken with arrowroot dissolved in a little water while simmering.
  3. While sauce is cooking, simmer in another medium sized sauté pan cabbage, mushrooms, scallion, salt and pepper in mushroom water for 5 minutes.
  4. Season salmon with a little salt and pepper and broil in a baking pan for about 4 minutes. Do not use glass or pyrex for this. Place on bed of sautéed cabbage and drizzle with generous amount of sauce.

    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. Read more about our Food and Recipe Rating System.


5 Spice Salmon
1.00 serving
206.37 calories
Nutrient Amount %DV Nutrient
World's Healthiest
Foods Rating
tryptophan 0.24 g 75.0 6.5 excellent
vitamin B12 (cobalamin) 4.25 mcg 70.8 6.2 very good
selenium 34.96 mcg 49.9 4.4 very good
vitamin C 28.36 mg 47.3 4.1 very good
protein 21.97 g 43.9 3.8 very good
vitamin B3 (niacin) 8.12 mg 40.6 3.5 very good
omega 3 fatty acids 0.99 g 39.6 3.5 very good
vitamin B6 (pyridoxine) 0.79 mg 39.5 3.4 very good
phosphorus 326.69 mg 32.7 2.8 good
potassium 817.11 mg 23.3 2.0 good
folate 85.54 mcg 21.4 1.9 good
vitamin A 1048.30 IU 21.0 1.8 good
manganese 0.39 mg 19.5 1.7 good
magnesium 74.53 mg 18.6 1.6 good
World's Healthiest
Foods Rating
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 5 Spice Salmon

Send us your favorite recipes using the World's Healthiest Foods, so we can share them with others!

For education only, consult a healthcare practitioner for any health problems.


home | who we are | site map | what's new | privacy policy and visitor agreement | contact us
© 2002-2005 The George Mateljan Foundation