Pan Seared Miso Salmon and Cucumber Salad
This flavourful miso salmon with cucumber salad is made with pantry staple ingredients and a bit of Asian-inspired flare. It is also high in protein and healthy fats making it a delicious and nutritious diabetes-friendly meal!
Servings: 2
Calories: 387.4kcal
Ingredients
- 1/2 cup quinoa dry
- 6 oz salmon cut in half
Salmon Marinade
- 1 tsp ginger minced
- 1 clove garlic minced
- 2 tbsp rice vinegar
- 1 tsp miso paste reduced-sodium
- 1 tbsp soy sauce reduced-sodium
- 1 tbsp sesame oil
- 1 tsp honey
Cucumber Salad
- ½ medium cucumber thinly sliced
- 2 tbsp red onion thinly sliced
- 2 tbsp rice vinegar
- ½ tbsp sesame oil
- ¼ tsp garlic powder
- ¼ tsp red chili flakes
- ¼ tsp honey
- 1 tbsp peanuts chopped
- 1 tbsp cilantro roughly chopped
- 1 pinch pepper to taste
Instructions
- To a small bowl, add ginger, garlic, rice wine vinegar, miso paste, soy sauce, sesame oil, and honey. Gently whisk together until well combined.1 tsp ginger, 1 clove garlic, 2 tbsp rice vinegar, 1 tsp miso paste, 1 tbsp soy sauce, 1 tbsp sesame oil, 1 tsp honey
- Pat the salmon dry with a paper towel and place on a shallow dish or container. Pour marinade on top and make sure the salmon is evenly coated. Cover and let salmon marinade in the fridge for 30 minutes to an hour.6 oz salmon
- Once salmon is done marinating, begin to prepare quinoa according to package instructions.1/2 cup quinoa
- Air fryer salmon: place salmon in the air fryer basket skin side down and cook at 400F for 8-10 minutes.
- Pan seared salmon: to a medium skillet, add a tablespoon of oil and heat on medium. Place salmon skin side down and let cook for 2-3 minutes. Flip and cook for another 2-3 minutes.
- To a bowl add cucumber, red onion, rice wine vinegar, sesame oil, garlic powder, chili flakes, honey, and pepper. Gently mix until well combined and top with peanuts and cilantro½ medium cucumber, 2 tbsp red onion, 2 tbsp rice vinegar, ½ tbsp sesame oil, ¼ tsp garlic powder, ¼ tsp red chili flakes, ¼ tsp honey, 1 tbsp peanuts, 1 tbsp cilantro, 1 pinch pepper
- To two serving plates, portion quinoa (½ cup each), salmon fillet, and cucumber salad. Serve and enjoy!
Cooking Tips
- Marinating Salmon: For deeper flavor, marinate the salmon for at least 30 minutes, but not more than an hour to prevent the fish from starting to "cook" in the acidic ingredients.
- Cooking Quinoa: Rinse quinoa under cold water in a fine-mesh strainer to remove the saponin, which can give it a bitter taste. Use a 2:1 ratio of water to quinoa for cooking.
- Adjusting for Carb Intake: For those strictly monitoring carbohydrate intake, consider reducing the portion of quinoa or substituting it with cauliflower rice for a lower carb alternative.
- Serving Suggestions: For an extra serving of vegetables, consider adding a side of steamed or stir-fried greens like bok choy or spinach.
Nutrition
Nutrition Facts
Pan Seared Miso Salmon and Cucumber Salad
Amount per Serving
Calories
387.4
% Daily Value*
Fat
20.5
g
32
%
Saturated Fat
3
g
19
%
Cholesterol
46.8
mg
16
%
Sodium
236.1
mg
10
%
Potassium
760
mg
22
%
Carbohydrates
26
g
9
%
Fiber
4.1
g
17
%
Sugar
4
g
4
%
Protein
23.5
g
47
%
Vitamin C
3.3
mg
4
%
Calcium
50.2
mg
5
%
Iron
2.6
mg
14
%
Magnesium
107.6
mg
27
%
Zinc
1.9
mg
13
%
* Percent Daily Values are based on a 2000 calorie diet.