Further Food Nutritionist Commentary:

Minus the marinating time, this broiled Asian salmon is a nourishing meal made in a matter of minutes. Beyond it's many colors, the carrot-cabbage slaw and chilli-garlic-ginger salmon are heavy on the flavor and loaded with protein, antioxidants and healthy fats. Double or triple the recipe to save time and enjoy delicious, healthy leftovers in the days to follow!

Notes: This is not a low-sodium dish: 1 Tbsp fish sauce provides more than 700 mg sodium, and 1 Tbsp Mirin provides more than 100 mg. If you're watching salt intake, try the following tips to cut back. For the slaw, start with 1 tsp Mirin and taste, adding more only if needed. For the salmon, omit salt from the marinade recipe and decrease fish sauce and/or Mirin to 1 or 2 tsp. Taste cooked salmon before serving, and if more salty flavored is needed, try squeezing over some fresh lime juice.


By Heather Goesch, MPH, RDN, LDN

Asian Garlic Ginger Salmon with Carrot Cabbage Slaw

  • Prep Time: 20 minutes
  • Cook Time: 15 minutes
  • Servings: 2

Ingredients

For the salmon:
2 large portions salmon
1 medium chili pepper
2 spring onions
1 garlic clove
1 thumb-sized piece of ginger
1/2 tablespoon fish sauce
1 tablespoon mirin
1 tablespoon toasted sesame oil
salt and pepper

For the slaw:
2 carrots
1 small bowl white cabbage, finely sliced
1 small bowl red cabbage, finely sliced
handful coriander- finely chopped
2 or 3 spring onions
1 tablespoon fresh lime juice
1 tablespoon extra virgin olive oil
1 tablespoon toasted sesame oil
1 tablespoons rice vinegar
1 tablespoon mirin
1 teaspoon honey
1 teaspoon fresh diced ginger

 

Instructions

1. For the marinade: Roughly chop your chili, spring onion, garlic, ginger (making sure you have removed the outer skin) and put these into a small blender.
2. Carefully add the sesame oil, mirin, salt and pepper, honey and fish sauce and mix it all together until it has a nice runny consistency.
3. Take a large dish and place salmon in it.
4. Score salmon diagonally and generously cover it in a layer of marinade.
*The longer you leave the marinade the better the flavor but if you’re in a hurry, a minimum of an hour should work. For best results, place it in the fridge overnight.
5. When you are ready to cook the salmon, turn your grill onto 200 degrees C (around 400 degrees F) and grab a baking tray.
6. For the slaw: Grab your carrots and bowls of red and white cabbage.
7. Grate the carrots into a large bowl and add half of the finely sliced white and red cabbage.
8. Chop a handful of coriander, thinly slice spring onions and sprinkle these over raw veggies.
9.In a separate bowl mix the lime, olive oil, mirin, rice vinegar, sesame oil and fresh ginger until it is well blended.
10. Mix up ingredients with your hands, drizzle over coleslaw.
11. Carry on mixing with your hands until the veggies are lightly, but evenly coated.
12. Move slaw to the fridge and take out marinating salmon.
13. Put salmon onto the baking tray and place it under the grill for roughly 10-15 minutes (depending on the thickness of your salmon)
14. Check salmon after 10 minutes if you prefer it rarer.
15. The top of the salmon should be slightly caramelized once it’s cooked and it should smell lovely!
16. Once the salmon has been taken out, let it rest a few minutes whilst you take the coleslaw out the fridge.
17. Sprinkle both with your leftover coriander …voila! Your healthy, scrumptious, PCOS friendly and fertility boosting dinner is ready!

1. For the marinade: Roughly chop your chili, spring onion, garlic, ginger (making sure you have removed the outer skin) and put these into a small blender. 2. Carefully add the sesame oil, mirin, salt and pepper, honey and fish sauce and mix it all together until it has a nice runny consistency. 3. Take a large dish and place salmon in it. 4. Score salmon diagonally and generously cover it in a layer of marinade. *The longer you leave the marinade the better the flavor but if you’re in a hurry, a minimum of an hour should work. For best results, place it in the fridge overnight. 5. When you are ready to cook the salmon, turn your grill onto 200 degrees C (around 400 degrees F) and grab a baking tray. 6. For the slaw: Grab your carrots and bowls of red and white cabbage. 7. Grate the carrots into a large bowl and add half of the finely sliced white and red cabbage. 8. Chop a handful of coriander, thinly slice spring onions and sprinkle these over raw veggies. 9.In a separate bowl mix the lime, olive oil, mirin, rice vinegar, sesame oil and fresh ginger until it is well blended. 10. Mix up ingredients with your hands, drizzle over coleslaw. 11. Carry on mixing with your hands until the veggies are lightly, but evenly coated. 12. Move slaw to the fridge and take out marinating salmon. 13. Put salmon onto the baking tray and place it under the grill for roughly 10-15 minutes (depending on the thickness of your salmon) 14. Check salmon after 10 minutes if you prefer it rarer. 15. The top of the salmon should be slightly caramelized once it’s cooked and it should smell lovely! 16. Once the salmon has been taken out, let it rest a few minutes whilst you take the coleslaw out the fridge. 17. Sprinkle both with your leftover coriander …voila! Your healthy, scrumptious, PCOS friendly and fertility boosting dinner is ready!

Nutrition Information

Per Serving:  Calories: 531; Total Fat: 34g; Saturated Fat: 5 g; Monounsaturated Fat: 18 g; Polyunsaturated Fat: 9 g; Cholesterol: 26 mg; Sodium: 1785 mg; Potassium: 942 mg; Carbohydrate: 33 g;  Fiber: 6 g; Sugar: 14 g; Protein: 26 g

Nutrition Bonus: Vit A: 236%; Vitamin C: 92%; Iron: 27%; Calcium: 17%;
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