Diabetes Forecast

The Healthy Living Magazine

Roasted Wild Salmon Fillet With Orange Miso Sauce

Wild-caught Alaskan salmon is an eco-friendly choice. It provides a significant amount of beneficial omega-3 fats, too. Your heart will thank you for savoring this dish. Your taste buds will, too.

Per Serving

Roasted Wild Salmon Fillet With Orange Miso Sauce

Makes: 4 servings
Serving Size: 1 fillet with 3 Tbsp sauce
Calories 250
Fat 12 g
Saturated Fat 1.5 g
Carbohydrate 5 g
Fiber 1 g
Sugars 2 g
Cholesterol 75 mg
Sodium 380 mg
Potassium 735 mg
Protein 30 g
Phosphorus 330 mg
Choices: Lean Protein 4, Fat 1
  • Makes: 4 servings
  • Serving Size: 1 fillet with 3 Tbsp sauce
  • Preparation Time: 15 minutes
  • Cooking Time: 10 minutes

Ingredients

1/2 cup fat-free plain Greek yogurt
3 Tbsp. orange juice
1 1/2 tsp. orange zest, divided
1 Tbsp. organic mellow white miso
2 tsp. dijon mustard
1 tsp. peeled, grated fresh ginger
1/4 tsp. toasted sesame oil
1/4 tsp. sea salt
16 oz. wild Alaskan center-cut salmon fillet with skin, cut into 4 (4-oz) portions
2 tsp. naturally brewed reduced-sodium soy sauce
2 Tbsp. finely chopped pine nuts

Directions

  1. Preheat the oven to 400° F. In a medium bowl, whisk together the yogurt, orange juice, 3/4 tsp of the orange zest, the miso, mustard, ginger, oil, and salt and set aside. (Hint: Make this sauce up to one day in advance and chill.)
  2. Line a large baking sheet with unbleached parchment paper. Place the salmon on the sheet, skin side down. Brush the salmon with the soy sauce and pat the nuts onto the salmon with your fingers. Roast, uncovered, about 10 minutes, until done as desired.
  3. Spoon the Orange-Miso Sauce onto 4 plates. Place the salmon on top of the sauce, sprinkle with the remaining 3/4 tsp orange zest, and serve.

Fresh Fact: Go fish! A University of Eastern Finland study published in Diabetes Care found that concentration of serum omega- 3s, an indicator in your body of fish intake, was associated with lowered long-term risk of type 2 diabetes. The study was conducted on men; but gals, omega-3-rich fish, such as salmon, mackerel, and sardines, is absolutely good for you, too.

Food Flair: Instead of chopping the pine nuts, leave them whole. Pan-toast and set aside. Roast the salmon without the pine nuts. Then, on each plate, serve the roasted salmon drizzled with Orange-Miso Sauce and sprinkled with the toasted pine nuts.

Adapted from The All-Natural Diabetes Cookbook, 2nd Edition by Jackie Newgent, RDN, CDN.

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