Healthy Recipe:

Recipe: Grilled miso salmon




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Recipe: Grilled miso salmon

By Mayo Clinic staff
Original Article:  http://www.mayoclinic.com/health/healthy-recipes/RE00073
  • Healthy carb = whole fruits & vegetables, at least 50% whole grains and no more than 1 tsp of sugar per serving
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Dietitian's tip: A dab of creamy miso paste adds flavor to this easy dish. Mirin is a sweet rice cooking wine, available in some supermarkets and in most Asian markets. Try the marinade with grilled chicken or pork.

By Mayo Clinic staff
Serves 4

Ingredients

    • 1/2 cup mirin
    • 2 tablespoons minced fresh chives or green (spring) onion tops
    • 1 tablespoon yellow miso
    • 1 tablespoon low-sodium soy sauce
    • 1 teaspoon tahini
    • 1 teaspoon peeled and minced fresh ginger
    • 4 salmon fillets, 5 ounces each, skinned
    • 2 tablespoons chopped fresh cilantro (fresh coriander)
    • 1 teaspoon sesame seeds, toasted

Directions

In a shallow baking dish, whisk together the mirin, chives, miso, soy sauce, tahini and ginger. Add the fish to the marinade and turn to coat. Cover and marinate in the refrigerator for 1 to 2 hours, turning the fish occasionally.

Prepare a fire in a charcoal grill or place a grill pan over high heat. Remove the fish from the marinade and pat dry. Discard the marinade. When the grill or pan is very hot, place the fillets on it and cook, turning carefully with a spatula, until grill-marked, firm to the touch and opaque in the center, about 4 minutes on each side.

Transfer the fillets to a serving platter. Garnish with the cilantro and sesame seeds and serve immediately.

Nutritional analysis per serving

Serving size: 1 fillet
Calories270 Sodium634 mg
Total fat10 g Total carbohydrate16 g
Saturated fat2 g Dietary fibertrace
Trans fat0 g Sugars8 g
Monounsaturated fat3 g Protein29 g
Cholesterol78 mg   
Mayo Clinic Healthy Weight Pyramid Servings Diabetes Meal Plan Exchanges Dash Eating Plan Servings

 

Source: This recipe is one of 150 recipes collected in "The New Mayo Clinic Cookbook," published by Mayo Clinic Health Information and Oxmoor House, and winner of the 2005 James Beard award.
RE00073 Nov. 30, 2012

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