Salmon is a great source of protein and the added miso paste has many nutrients and health benefits. Check the recipe and all the health benefits below.
Health benefits of the different ingredients
Salmon is a great source of protein with 22-25g of protein per 100 gram. It’s also a great source of omega-3 fatty acids, which are important for the brain and heart health. It is high in selenium, which is important for our thyroid function and reproductive health. Lastly it’s rich in vitamin B12, important for producing red blood cells and regulating the central nervous system.
When eating fish – if possible, try to choose wild fish and particularly small oily wild fish like for example – salmon (wild), mackerel, anchovies, sardines, and herring. They’re all very healthy options.
We highly recommend to follow Stig Bengmark´s advice regarding heating food; limit heat-induced inflammation-causing proteins/heating toxins – known as glycated and lipoxidated products. Never heat/cook your food over 120-130 degrees celsius. Note that when food is heated at lower temperatures, a longer cooking time may be needed.
Miso paste has many nutrients and health benefits. It is mainly made from fermented soya bean where the fermentation process promotes the beneficial bacteria –potentially boosting digestion, supporting immune system and helping fight (chronic) diseases.
Note that miso is quite salty so if you are watching your salt intake limit the amount but as the flavour is strong you won’t need too much.
Other sources of healthy fermented food are sauerkraut, kimchi and kombucha.
Miso salmon with buckwheat noodles recipe
- 4 tbsp organic white miso paste
- 2 tbsp mirin (alcohol-free) or apple cider vinegar
- 2 tbsp gluten-free Japanese soy sauce
- ½ tsp toasted sesame oil
- ½ - 1 fresh lime or lemon (optional)
- 200 gr wild salmon fillets (2 pieces of approx. 100 grams)
- 200 gr buckwheat noodles (gluten free)
- 150 gr shelled edamama beans
- 1 avocado
- black sesame seeds
- 1 bunch Fresh coriander (optional)
- Mix miso paste, mirin, soy sauce and sesame oil together in a bowl.
- Wash salmon in cold water, pad dry with kitchen towel, and place in an oven safe tray (glass or stainless steel).
- Cover the salmon with half of the miso mix and let it marinate in the fridge for a minimum of 20 min, up to 4 hours.
- Add a few spoons of water to the marinade mix and put into the fridge. This will be your dressing.
- Bake the salmon in the oven at 130 °C for 20-40 min, until it is cooked through or until the salmon reaches an internal temperature of 48°C for medium or 52°C for well-done.
- Meanwhile, cook the buckwheat noodles in water according to instructions.
- Rinse edamame beans in water (make sure they defrost) and cut the avocado.
- Plate everything – start with noodles, edamame beans, avocado, salmon. Drizzle the miso dressing and sprinkle the black sesame seeds on top.
- Optional – squeeze some fresh lime juice on top and add some fresh coriander.
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