Wild Salmon Poached in Miso

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The need for this dinner started with a vacation. To Disney World. Where I ate. A lot. 

Not only did I consumer more food than usual, it was all the wrong foods, although they seemed so right at the time. Chocolate covered ice cream bars in the shape of Mickey heads, huge muffins, barbecued ribs, turkey and stuffing, cake and ice cream and a steak as big as my head. Like a wild night out on the town, it was fun at the time, but later, not so much.

Since we don’t typically eat processed food and eat little sugar, this menu left me feeling tired, bloated and sluggish. Not what I need with a half marathon just a month away. For our first week back, I’m focusing on eating light proteins, lots of fresh vegetables and adding in foods with probiotics–mainly fermented foods like miso soup, kombucha tea and kim chi. 

This recipe calls for wild caught Alaskan salmon and miso soup broth–two nutritional powerhouses that also compliment each other with their delicate flavors.

Poaching fish is very easy, healthy and pretty quick. You can use wine, juice, cider or broth as a poaching liquid. In this case, I used miso soup broth. Miso is a traditional Japanese stock made with fermented soybeans, barley and rice malt. It has a very mild flavor and is high in protein as well as vitamins and minerals. Miso also is rich in lactobacillus acidophilus, which promotes healthy tummy bacteria.

To poach the fish, I made a simple envelope out of aluminum foil, wrapped the fish in it, poured in some miso and baked the fish/miso packet for 25 minutes at 350 degrees. You can use the same process for poaching other kinds of fish, chicken or even vegetables!

I served our salmon with fresh green beans and mashed cauliflower “potatoes”. It was the spa meal our tummies craved after all the junk we had eaten. And now our bodies and our digestive systems are on their way back to normal!

Wild Salmon Poached in Miso (serves 2)

  • 1 lb. fillet of wild caught, Alaskan salmon
  • Salt and pepper to taste
  • 1/2 cup miso broth
  1. Preheat oven to 350 degrees.
  2. On a rimmed baking sheet, place a piece of aluminum foil large enough to make a little tent up and around your fish fillet.
  3. Place the fish fillet in the center of the foil. Sprinkle with salt and pepper to taste.
  4. Tent the fish fillet and fold the top edges of the “tent” down to seal.
  5. Fold one open end of the tent up and seal.
  6. Pour the poaching liquid into the remaining open side, then fold that side up and seal. You should have something that looks like a little, sealed up boat.
  7. Put the baking sheet with the fish packet into the oven and bake for about 20-25 minutes.
  8. Use caution when opening the foil packet as the steam will be hot! 
  9. Serve immediately.
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