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Diabetes Forecast

The Healthy Living Magazine

Miso Salmon

Per Serving

Miso Salmon

Makes: 4
Serving Size: 4 oz.
Calories 220
Fat 10 g
Saturated Fat 1.8 g
Carbohydrate 4 g
Fiber 1 g
Sugars 3 g
Cholesterol 80 mg
Sodium 360 mg
Potassium 370 mg
Protein 26 g
Phosphorus 265 mg
Choices: Lean Meat 4, Fat 1
  • Makes: 4
  • Serving Size: 4 oz.
  • Preparation Time: 5 minutes
  • Cooking Time: 10 minutes
  • Marinating Time: 1 hour

Ingredients

2 Tbsp. brown rice miso or red miso
2 Tbsp. lite soy sauce
2 Tbsp. fresh orange juice
1 Tbsp. brown sugar (or equivalent sugar substitute)
1 tsp. orange zest
pinch crushed red pepper flakes
4 salmon fillets (4 oz. each)

Directions

  1. Combine the miso, soy sauce, orange juice, sugar, orange zest, and red pepper flakes in a large bowl. Add the salmon fillets (thawed, if using frozen) and turn them to coat. Cover and refrigerate for 1 hour.
  2. Set an oven rack 4 inches from the heat source and preheat the broiler. Cover a broiler pan with foil. Coat the foil with cooking spray.
  3. Remove the salmon from the marinade, letting any excess liquid drip into the bowl. Discard the marinade. Add the salmon to the broiler pan, skin side down if using fresh fish.
  4. Broil the salmon for 8 to 10 minutes, until it flakes with a fork but is still moist. Let the salmon rest a few minutes before serving.
 
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