Monday, February 9, 2015

Asian Salmon

Like anyone, I get bored of eating the same meals all the time and look for ways to add flavor to meals, while still keeping them healthy.  Right now, I'm hooked on this Asian Salmon dish that I've made several times now.  If you try it, please let me know what you think.  The recipe below is for one meal, so make more marinade if you're feeding your whole family.  





INGREDIENTS
Serves 1
Sockeye Salmon - (1 filet)

Asian Marinade - 1 teaspoon each:

Brown Sugar 
Soy Sauce
Syrup or honey
Spicy Mustard
Wasabi paste - I have this kind and you can buy it at most grocery stores in the Asian food aisle. 
Sesame seeds
Garlic - 1 clove minced
*(This is one of those recipes that you can fiddle with, omitting some, adding more of other ingredients to taste.  I happen to think the wasabi paste really gives this salmon great kick, but 1 teaspoon per filet isn't too spicy at all when combined with the other ingredients).

Rice (cooked according to package directions) - 1/2 cup
Broccoli - 1 cup

RECIPE

Preheat oven to 375 degrees.

For my salmon, I buy the frozen, individually wrapped filets and then thaw them right before cooking by placing the wrapped filet in a bowl filled with warm water.  It takes about 10-15 minutes to completely thaw.  

Prepare the Asian marinade by combining all the ingredients into a shallow dish. I usually just eyeball it, but I measured for this post and it was about 1 teaspoon of each ingredient for one serving and 1 clove of garlic. 



Stir together. 


You can marinate the fish in the fridge for about 30 minutes, or here, I just did it right before cooking and it was still good. 


Spray your pan with cooking spray and heat to medium-high.  I start with the fish face down to get a great, crispy sear.  Cook this way for about three minutes.  


Then flip and cook for another minute or two.  The salmon will still be pink on the inside, like the photo below.  At this point, I transfer the whole pan to the oven and bake at 375 for about 5 more minutes, or until done.  


Then, I remove the skin (it will just fall off) and sear that side again for a minute. 


Broccoli and rice go perfectly with this dish.  


The salmon almost tastes like an Asian barbecue because it's got that sear on the outside.  It's so flaky and sweet, delicious!  


Below is the nutrition breakdown according to My Fitness Pal. 


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10 comments:

  1. This looks great! I'm not a fan of sockeye salmon--I like the other one- Atlantic? Anyway--will definitely try this recipe!

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  2. Salmon is one of my favorites! Thanks for an easy and healthy option, you had me at wasabi! Yum!!!

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  3. I make a similar one (add grated ginger and red pepper flakes, subtract wasabi) and marinate chicken. It's so good but never thought to use salmon. Now I will. Thanks for the fitness posts. Good motivation! And I need that. :)

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  4. Ooohh...Look's so delicious!
    Thank you for this recipe!

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  5. Its very sooo delicious looks like

    i'll try to make it, thanks for the sharing :)

    cara ngecilin perut buncit

    ReplyDelete
  6. This looks delicious. I have been looking around to find some healthy eating idea's. There are a lot to choose from. I am glad I ran into your blog. I want to use some of your idea's into my daily life. I think this will be a great start to a healthy life. http://www.coxshoney.com/clover-honey

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  7. That looks delicious and I love salmon. Healthy meals are always the best!

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  8. That looks very delicious. Healthy foods and recipes. I just love Salmon and Broccoli. Awesome

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  9. Amazing recipes could you post some using more vegetarian foods.

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  10. I'm always looking for new and #healthy meals and I'm very excited to try this one out! I love salmon and usually cook it with a toasted coconut crust, but this looks like another delicious and easy option! Thanks for sharing!

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