High-protein miso-glazed wild salmon with Asian cucumber salad

High-protein miso-glazed wild salmon with Asian cucumber salad: savoury, fresh and balanced, with wild salmon, miso, cucumber, sesame, soy sauce and rice vinegar.

At a glance

• Serves 1
• Prep time: 15 min
• Cooking time: 15 min
• Total time: 30 min
• Calories: 390 kcal per serving
• Protein: 34 g
• Fat: 22 g
• Carbs: 8 g

Ingredients

• 1 wild salmon fillet (about 150g)
• 1/2 cucumber
• 1 tbsp white miso paste
• 1 tsp sesame seeds
• 1 tsp sesame oil
• 1 tsp rice vinegar
• 1 tbsp soy sauce

Method

You’ll need: oven · baking dish · baking tray · chopping board · knife

1. Wash the cucumber thoroughly, pat dry and cut it into thin slices or half-moons.
2. For the cucumber salad, stir together the rice vinegar, soy sauce, sesame oil and sesame seeds. Mix in the cucumber and leave to stand briefly.
3. Stir the miso paste with a little soy sauce until smooth and brush it all over the wild salmon.
4. Cook the wild salmon in an ovenproof dish or on a baking tray in the oven at 200 °C (180 °C fan) for 12–15 min, until tender inside and lightly glazed outside.
5. Toss the cucumber salad once more and season to taste. If needed, let the salmon rest briefly after cooking.
6. Arrange the miso-glazed wild salmon with the Asian cucumber salad and serve straight away.

Good to know

This dish is simple, savoury and pleasantly fresh. The salmon stays moist, and the cucumber salad brings just the right light, crunchy balance.

Swaps

Wild salmon fillet → Arctic char fillet (similar protein content, mild, with plenty of omega-3) Sesame oil → avocado oil (more heat-stable, milder flavour) Soy sauce → coconut aminos (soya-free, a little milder and slightly sweet) Rice vinegar → lime juice (fresh flavour, goes well with miso and cucumber)

Allergens

Contains fish, soya and sesame; because of the salt in miso and soy sauce, go easy on it for children. In pregnancy, cook the salmon right through. Contains: gluten (soy sauce).

Frequently asked questions

Which fatty acids are in wild salmon?

Wild salmon mainly contains the long-chain omega-3 fatty acids EPA and DHA. Depending on where it comes from, there are also smaller amounts of monounsaturated and polyunsaturated fatty acids.

What does miso bring to the dish?

Miso is a fermented soya product and, depending on the type, provides some protein, minerals and flavour compounds from fermentation. It is quite salty, though, so a moderate amount works best.

What does sesame bring to this dish?

Sesame contains unsaturated fats as well as calcium, iron and magnesium. It also contains lignans such as sesamin, which takes its name from sesame.

What does cucumber add here?

Cucumber is mostly water and mild in flavour. Its fresh crunch balances the salty miso glaze, and it's best sliced thinly so it soaks up the dressing.

What's in soy sauce, and what should I know about it?

Soy sauce mainly brings salt and flavour compounds from fermentation. It also contains gluten (wheat) – tamari is the gluten-free alternative – and if you're sensitive to histamine or watching your salt, use it sparingly.

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