Veggies for the Week and Miso Yaki Salmon
|Olive oil||1 Teaspoon|
|Carrot||1 Large, roughly chopped (For steamed veggie)|
|Cauliflower||1 Medium, bite size pieces (For steamed veggie)|
|Snap pea||1 Cup (16 tbs) (For steamed veggie)|
|Baby potato||100 Gram (For steamed veggie)|
|Potato||2 Large, cut in pieces (For steamed veggie)|
|Salmon fillet||6 Ounce|
|White miso||3 Cup (48 tbs)|
|Ginger||3 Tablespoon, grated|
|Sugar||1 Cup (16 tbs)|
|Mirin||1 Cup (16 tbs)|
|Rice vinegar||1 Cup (16 tbs)|
1. For green veggies, boil water in steamer, and put carrot in it. Cover it with lid and allow it to cook for 2 minutes.
2. Then add cauliflower, as it takes lesser time. Keep adding vegetables from the hardest to the softest ones. Cook until they are tender from outside, and crisp from inside.
3. Take the vegetables out of the steamer and put them in ice water to stop cooking.
4. Put the vegetables in a box, and place it in the refrigerator.
5. For Miso Yaki salmon, take a small bowl; combine together white miso, ginger, sugar, mirin, and rice vinegar. Blend it well and set it aside.
6. In a glass dish place the fish, and spread miso marinade on top. Put it in the refrigerator overnight.
7. In a grilling pan, place the fish flesh side down and allow it to sear for 3-5 minutes.
8. Turn the fish, reduce the heat and cook on the skin side.
9. Reheat the steamed veggies. You can saute them in olive oil, or even add a little broth.
9. On a plate place the grilled salmon, little boiled vegetable, sprinkle soya sauce on top and serve immediately.
Add vegetables in steamer one by one depending on the cooking time.
Do not cook vegetables for long.
Glass dish will keep the fish nice and cold in the refrigerator.
If you are in a hurry then you may marinade the fish just a couple of hours before cooking.
You can either sauté the vegetables with olive oil or just place then in the oven for a couple of minutes before serving.
Calories 216 Calories from Fat 23
% Daily Value*
Total Fat 3 g4.1%
Saturated Fat 0.45 g2.2%
Trans Fat 0 g
Cholesterol 14.7 mg4.9%
Sodium 436.9 mg18.2%
Total Carbohydrates 39 g12.8%
Dietary Fiber 7.6 g30.5%
Sugars 9.7 g
Protein 13 g25.4%
Vitamin A 49.2% Vitamin C 175.2%
Calcium 7.3% Iron 13.8%
*Based on a 2000 Calorie diet