Recipe of the Month: Miso Salmon Poke Bowl
What is miso? Miso is a traditional Japanese food made from fermented soybeans. The fermentat
ion process that the soybeans undergo due to our miniscule microbial friends, create a wonderfully nutritionally-dense produce that has more protein and vitamins, less anti-nutrients and also contains its own natural probiotics (hello, gut health!)
There is a wide variety of nutritional benefits that stem from this delicious and versatile fermented ingredient such as protection from various cancers, improved heart health, stronger immunity, improved stabilisation of blood sugars, improve mood and memory and decreased anxiety! Better yet, the consumption of the deliciously salty miso soup has not been associated with the incidence of hypertension! Miso happy!
For the salmon:
• 2 cups skinless fresh, sushi-grade salmon, cubed
• 1.5 tablespoon miso paste
• 1.5 tablespoon rice wine vinegar
• 1.5 tablespoon chilli sauce
• 1.5 teaspoon mirin (or maple syrup)
• 1.5 teaspoon sesame oil
• 3/4 teaspoon garlic, minced
• 3/4 teaspoon ginger, minced
• 4 tablespoons green onions, white parts only (reserve the greens for garnish on the finished bowl!)
• 1 large cucumber, peeled into ribbons
• 1 large carrot, sliced into thin matchsticks
• 1 large Hass avocado, sliced
• 1.5 cups purple cabbage, thinly sliced
• 1.5 cups shelled edamame beans
• Pickled onions, sliced (pink)
• 2 cups brown or black rice, cooked
• 4 tsp black sesame seeds (may use white)
• 1 sheet dried nori (seaweed), crumbled
• Pickled jalapenos (optional)
1. Place miso paste, rice wine vinegar, chilli sauce, mirin, sesame oil, garlic, ginger and green onions in a glass jar. Shake well until marinade is smooth and creamy (you may need to mash the miso a little first).
2. Place salmon in a glass bowl and add ¾ of the marinade, leaving the other ¼ aside. Toss gently to coat the salmon evenly with the marinade. Cover with cling film and place in the refrigerator for 30 minutes to an hour.
3. When nearly ready to serve, toss brown rice with the other ¼ of the marinade.
4. Divide the ingredients to serve amongst 4 bowls, add the salmon and garnish with the ingredients to garnish.
JORDAN KAIN (APD, MND, Exspsc)
Dietitian and Exercise Scientist