When it comes to weekday meals it can be hard to think of simple, yet delicious meals to deeply nourish your mind and body. We love transforming household favourites and pairing them with high quality protein. It means we’re replenishing the energy we expend in our busy lives each day.
In our eyes miso is the hero of this dish, it not only provides our gut with some much needed probiotic goodness, it also adds an incredible depth of flavour. Adding in hits of fermented foods like miso will truly help to transform your digestion, immunity and energy levels.
Take a look to see all of the goodness within the rest of this delicious arrangement.
Salmon is a rich source of protein that is loaded with omega 3 fatty acids and the antioxidant Astaxanthin. Astaxanthin helps to improve control of the body’s inflammatory processes, mood, cognition, cardiovascular health and joint protection just to name a few. Salmon also contains a rich source of B vitamins that are essential to assist many bodily processes, especially those found within the liver.
For those who are new to miso, it’s a paste that is made from fermented soybeans (a staple of asian cuisine), used to make soups, stocks and sauces. As miso is a fermented food it is home to Aspergillus oryzae, a beneficial probiotic strain that helps to support healthy gut flora to improve your digestion. Pairing miso with salmon in this dish helps to increase your digestive capacity of ingesting the protein, in turn to assist you to get more nutrients from your food to support your overall health and wellbeing.
Ginger Contains Gingerol (a substance with powerful medicinal properties) which assists digestion, reduces nausea, helps to fight the flu and the common cold, is effective against exercise-induced muscle pain, helps to regulate blood sugar and decreases the risk of heart disease. Using ginger in this dish helps to bring warmth to assist the digestion of salmon and most importantly the raw orange and cucumber salsa. When enjoying raw foods we like to add warming foods such as ginger to reduce bloating and increase satiety.
Most of you will recognise an orange for its abundance of Vitamin C, however, this juicy fruit is also an incredible source of fibre too. Containing this duo of goodness enables oranges to increase your body’s ability to reduce high cholesterol levels, help prevent kidney stones and regulate blood sugar levels.
Cucumbers are in fact from the same family as pumpkins and watermelon where they are made up of 95% water, which enables them to hydrate your cells and provide a cooling effect to the body. Cucumbers assist in the reduction of inflammation throughout the body due to its action in down-regulating COX 2 (a pro inflammatory enzyme). Cucumbers are also a rich source of fibre Vitamin K, B vitamins, copper, potassium, vitamin C, and manganese which help to increase immune function, electrolyte balance, energy metabolism and cognitive function.
Miso & Ginger Salmon with Orange and Cucumber Salsa
2 fillets wild caught salmon
1 tbsp organic miso paste
1 lime, zest and juice
1 tbsp pure maple syrup/ raw honey
1 tsp sesame oil
1 thumb sized piece ginger, grated
1 cucumber, diced
1 large orange, peel and cut into chunks
1 handful flat leaf parsley, roughly chopped
1 red chilli, seeds removed and finely diced
½ bunch Tuscan kale, stems removed
1 tbsp sesame seeds
- Take your salmon fillets out of the fridge and allow them to rest on a plate for at least 15 minutes to help bring them to room temperature.
- While you’re waiting for them to warm up, combine the miso paste, maple syrup/honey, sesame oil and ginger in a medium bowl and stir to combine. Add your salmon to the mixture and use your hands to coat the salmon fillets.
- Now place a medium sized non stick pan over a medium-high heat and allow it to warm up for a couple of minutes. You will know when the pan is warm enough by flicking some water onto the pan, where it will sizzle and evaporate immediately. Once the pan is warm, gently add the salmon skin side down, cook for roughly 8 minutes or until you can see that the fillets have cooked ¾ of the way through. Flip the fillets and continue to cook for another 1 – 2 minutes depending on how you like your salmon. Once cooked remove your salmon from the pan and allow it to rest for a couple of minutes.
- While the salmon is resting, begin to make your salsa. Place the remaining ingredients (excluding the sesame seeds and kale) into a small mixing bowl and toss to combine.
- Place the saucepan back onto a medium heat and add your kale. Cook for 1 minute or until it begins to change colour.
- Divide the salmon, salsa and kale onto two plates with a sprinkle of sesame seeds to finish