3. Miso salmon
Shake up dinnertime with this gut-healthy salmon dish flavoured with miso, rice vinegar and ginger. Miso is a Japanese seasoning made by fermenting beans with koji. It’s rich in healthy probiotics and packed with minerals such as iron, calcium and phosphorus, as well as stress-busting B vitamins.
A fresh new way to serve salmon – with a white miso, rice vinegar and finely grated ginger sauce. This recipe is high in protein and low in salt.
Ingredients
- 100g brown basmati rice
- 2 skinless salmon fillets
- 2 pak choi, quartered lengthways
- a handful sugar snap peas
- a handful baby corn
- 2 spring onions, thinly sliced
SAUCE
- 1 tbsp white miso
- 1 tbsp rice vinegar
- a thumb-sized piece ginger, finely grated
- 1 clove garlic, finely grated
Method
STEP 1
Cook the rice in lightly salted boiling water following pack instructions, then drain well.
For the sauce, whisk together all of the ingredients with 100ml of water.
Heat the grill to high and heat a non-stick oven-proof frying pan over a medium-high heat, lightly oil and season the salmon fillets then cook on one side for 2 minutes until crisp. Turn, remove from the heat and pour over the miso sauce. Put under the grill for 2-3 minutes or until the salmon is crisp and the sauce reduced and bubbling.
Meanwhile, cook the pak choi, sugar snaps and baby corn in a large pan of boiling water until just tender, then drain well.
Divide the rice and veg between two plates then add the salmon, spooning over any sauce. Sprinkle with spring onions to serve.
4. Pan-fried salmon with watercress sauce
Our pan-fried salmon with watercress sauce is light, zesty and ready in just 20 minutes. Watercress is loaded with vitamins A, C and K. Long-stemmed broccoli adds folate (folic acid) and fibre. Plus, this dish only contains 0.6g of salt – great for those watching their sodium levels.
Serve your summery fried salmon with a vibrant (and nutritious) watercress sauce, made all the more interesting with dill, lemon, crème fraîche and capers.
Ingredients
- 90g watercress
- a handful dill,
- 100g crème fraîche
- 1 lemon, zested and juiced
- black peppercorns, ground to make ½ tsp
- 2 tbsp olive oil
- sunflower oil
- 2 skin-on fillets salmon
- a knob unsalted butter
- 1 tbsp capers, drained
- boiled new potatoes, to serve
- steamed green veg (such as longstemmed broccoli), to serve
Method
STEP 1
Put the watercress, most of the dill, all the crème fraîche, lemon juice and zest, black pepper, olive oil and a pinch of salt into a blender and whizz until a saucy, pourable consistency – add a tbsp of water if seems too thick. Chill while you cook the salmon.
Heat a non-stick frying pan over a mediumhigh heat. Coat the salmon fillets with a little sunflower oil and season generously. Put into the pan, skin-side down, for 2-3 minutes until the skin is golden and crisp. Carefully turn, then cook for 1-2 minutes before adding the butter and basting for another minute, adding the capers and removing from the heat to rest for a minute.
Put the salmon and capers onto two plates, spoon over the watercress sauce and serve with new potatoes and green veg, if you like.