We all know we should be eating more fatty fish to get those heart-healthy omega-3 fatty acids, but one of the biggest challenges my clients face is how to cook fish. This is a super easy and delicious recipe that I found in Cooking Light magazine. Just prepare the glaze, brush evenly over your fish, and then broil for about 8 minutes. Wilted spinach complements the salmon. Add a side of mircorwavable brown rice or a sweet potato and you've got a complete meal in under 20 minutes.
Miso is a fermented soybean paste. It can often be found in the dairy aisle (near the tofu) at natural food stores. Look for jars of time-saving pretoasted sesame seeds in the spice aisle.
Yield: 2 servings (serving size: 1 fillet and about 3/4 cup spinach mixture)
Ingredients
Fish:
1 tablespoon white miso paste
2 teaspoons mirin (sweet rice wine)
2 teaspoons rice vinegar
2 teaspoons low-sodium soy sauce
1/2 teaspoon sugar
1/2 teaspoon grated peeled fresh ginger
2 (6-ounce) skinless salmon fillets
1 teaspoon toasted sesame seeds
Spinach:
2 teaspoons dark sesame oil
1 teaspoon bottled minced garlic
1 (10-ounce) package fresh spinach
2 teaspoons low-sodium soy sauce
Preparation
1. Preheat broiler.
2. To prepare fish, combine the first 6 ingredients in a small bowl, and brush evenly over fish. Arrange fish on a foil-lined baking sheet; broil for 8 minutes or until desired degree of doneness. Sprinkle with sesame seeds.
3. To prepare spinach, while fish broils, heat sesame oil in a large nonstick skillet over medium-high heat. Add garlic and spinach to skillet; cook 30 seconds or until spinach just begins to wilt, tossing mixture constantly. Stir in 2 teaspoons soy sauce.
Nutritional Information
Calories: 347
Fat: 16.5g (sat 3.3g,mono 6.9g,poly 5.1g)
Protein: 37.5g
Carbohydrate: 12.6g
Fiber: 4.9g
Cholesterol: 80mg
Iron: 5.3mg
Sodium: 805mg
Calcium: 175mg
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