Asian miso salmon with buckwheat noodles (2 portions)

Ingredients

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

Optional: ½- 1 fresh lime or lemon

2 x 100 g wild salmon fillets

1 package (approx. 200g) of buckwheat noodles (gluten-free)

150 ml frozen shelled edamame beans

1 avocado

Black sesame seeds

Optional: Fresh coriander

Method:

1. Mix miso paste, mirin, soy sauce and sesame oil together in a bowl.
2. Wash salmon in cold water, pad dry with paper or kitchen towel and place in an oven safe tray (glass or stainless steel).
3. Cover the salmon with half of the miso mix and let marinate in the fridge for between 20 min – 4 hours.
4. Add a few spoons of water to the marinade mix and put into the fridge. This will be your dressing.
5. 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 medium 48 °C or well done 52 °C.
6. Meanwhile, cook the buckwheat noodles in water (according to instructions).
7. Rinse edamame beans in water (make sure they defrost) and cut the avocado.
8.  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.

Enjoy!

Tips: This is a great dish to bring for lunch at work next day and great for a bento box style lunch box.  You can prepare everything the evening before just make sure to squeeze some lime or lemon on top of the avocado to avoid it getting brown overnight or just bring the ½ avocado as it is.

Health benefits

Salmon is a great source of protein, 22-25g of protein per 100 gram. Salmon is a great source of omega-3 fatty acids, important for the brain and heart health. It is high in selenium, which is important for our thyroid function and reproductive health. It is also rich in vitamin B12, important for producing red blood cells and regulating the central nervous system.

If possible, try to choose wild fish and particularly small oily wild fish like for example – salmon (wild), mackerel, anchovies, sardines, and herring are all healthy options.

Follow Stig Bengmark´s advice regarding heating food – when food is heated at lower temperatures, a longer cooking time may be needed.

Miso paste has a lot of nutrients and several 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 disease.

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.

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