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.