Miso Maple Salmon with Quinoa Pilaf
Miso – an exceptionally nutritious fermented soybean paste originally from Japan – and maple syrup come together to create a scintillating fusion of flavors and a lovely caramelized glaze on the broiled fish.
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Hands-on time: 20 minutes
Total time: 55 minutes
- 1/4 cup white miso paste
- 3 tbsp pure maple syrup
- 2 tbsp unseasoned rice vinegar
- 4 tsp safflower oil, divided
- 6 boneless, skinless wild salmon fillets (1 1/2 lb)
- 1/2 red bell pepper, diced
- 2 cloves garlic, minced
- 1 cup quinoa, rinsed
- 1 cup low-sodium chicken or vegetable broth
- Sea salt and fresh ground black pepper, to taste
- 2 green onions, thinly sliced
- 2 tbsp sesame seeds or slivered unsalted almonds, toasted
- In a large bowl, whisk miso, maple syrup, vinegar and 2 tsp oil. Add salmon, turning to coat. Marinate for at least 30 minutes.
- In a medium sauté pan, heat remaining 2 tsp oil on medium-high. Add bell pepper and garlic and cook, stirring, for 1 minute. Add quinoa and cook, stirring, until toasted, about 2 minutes. Stir in broth, 1 cup water and salt and black pepper. Bring to a boil. Reduce heat, cover and simmer until liquid is absorbed, about 12 minutes. Uncover and stir in onions and sesame seeds.
- Meanwhile, preheat oven to 400°F.
- Place salmon on a nonstick-foil–lined broiler pan or baking sheet. Roast until fish flakes easily with a fork, about 10 minutes. If not yet caramelized, broil, watching closely, until slightly golden brown on top, 1 or 2 more minutes. Serve salmon with quinoa pilaf.
- Next time you take out your miso, try using it in this Ginger Pea Soup!
Nutrients per serving (1 salmon fillet and 1 cup quinoa pilaf): Calories: 374, Total Fat: 14 g, Sat. Fat: 1 g, Monounsaturated Fat: 5 g, Polyunsaturated Fat: 5 g, Omega-3s: 2,060 mg, Omega-6s: 1,410 mg, Carbs: 31 g, Fiber: 3 g, Sugars: 9 g, Protein: 29 g, Sodium: 403 mg, Cholesterol: 62 mg
Nutritional Bonus: A good source of protein, vitamin B12 and trace minerals zinc, copper and manganese.