Low FODMAP Miso Glazed Salmon
Joanna Baker APD & RN
This months Recipe ReDux theme is “A Vacation Inspired Recipe”
“Start unpacking your favourite vacation memories. Think about a trip you took state-side or internationally and create a healthy recipe from an unforgettable meal you enjoyed. Or, create a recipe from a native ingredient you saw or tasted on your travels.”
This is really a wide topic and it was really tough to narrow it down to just one dish that I love. But, since Master 8 loves his “pink fish”, I have decided to go with Miso Glazed Salmon.
3 reasons to eat salmon: (besides that its delicious, of course)
- Its an excellent source of Omega 3 fats, which are great for reducing overall inflammation and reducing pain perception. Collated studies have found that people with chronic pain who consume a diet rich in Omega 3 for 3- 4 months report lower levels of pain, reduced use of anti inflammatory medications, fewer painful joints and reduced duration of morning stiffness.
- Its one of the few dietary sources of Vitamin D. Vitamin D has an important role in the body including immune function and calcium absorption and bone density. We can synthesize vitamin D ourselves with exposure to the sun, however with concerns about skin cancer, many of us aren’t getting enough sunlight to keep up levels. So adding some oily fish to your weekly plan is a great way to improve and maintain levels.
- Research shows that Salmon and its anti-inflammatory Omega 3 fats can help prevent heart disease by contributing to keeping triglycerides and blood pressure within a healthy range.
For good health and prevention of disease the National Heart Foundation recommends 2-3 serves of oily fish per week. So why not start by putting this on the menu.
Miso Glazed Salmon
- 4 x 125g Salmon fillets, skin on
- 3 tablespoons Miso paste
- 2 tablespoons lemon juice
- 2 teaspoons mirin
- 1 teaspoon maple syrup or brown sugar
- 2 teaspoons sesame oil
- 2 tsp Cobram Estate garlic infused extra virgin olive oil
- Sesame seeds & lime slices to garnish
- Combine Miso paste, sake, mirin, maple syrup (or brown sugar) and 1 teaspoon of the sesame oil in a bowl and mix well. Spoon the paste over the top (flesh side) of the salmon fillets being careful not to get it on the skin. Allow to stand for 10 minutes.
- Heat the garlic infused extra virgin olive oil in a pan. When the pan is hot, place salmon skin side down and allow to cook for 4 minutes. Turn salmon once and allow to cook for a further 2 minutes. Remove fish from heat and allow to stand.
- Sprinkle with sesame seeds and lime slices and serve with low FODMAP asian greens and rice
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