This flavor bomb comes together with just 10 minutes of prep and a few ingredients.
Salmon is a powerhouse protein. It’s versatile, easy to cook, and loaded with nutrients that are beneficial for your muscles and your mind.
“Salmon is a great source of Omega-3 fatty acids, which help manage inflammation and are also associated with cognitive health as we age,” explains John Christie, registered dietitian and Tonal’s Director of Applied Training Science. “Beyond Omega-3’s, salmon is packed with protein, vitamin D, and essential minerals like selenium, which helps reduce the effects of oxidative stress within the body. Selenium is also an important nutrient in preserving mental health as we age.”
The fish can sometimes be polarizing, with some people thinking it’s too, well, fishy. Make sure you get salmon fresh from the market, and ideally cook it within a day of purchasing. If you’re still worried it will be too fishy, one chef’s trick is to soak the salmon in milk for 20 minutes prior to cooking. The proteins in the milk actually help mitigate any fishy aroma or taste. Just be sure to dry the fish well before you cook it, so you’ll still get a nice sear.
This recipe adds a flavor punch to salmon with a simple miso glaze that’s salty, sweet, and full of umami. This easy sheet pan salmon is cooked alongside broccoli and bok choy, a type of Chinese white cabbage, both of which boost your vitamin C and fiber.
“Broccoli and bok choy are also great sources of a compound called sulforaphane, a powerful antioxidant, which research has identified may protect against various types of cancer, among other benefits,” adds Christie
With just 10 minutes of prep, you’ll get a one-pan meal that serves up 48 grams of protein. Then, you can turn the leftovers into an easy rice bowl or a tasty twist on a salmon burger for exciting eats all week long.
Miso-Glazed Salmon with Broccoli and Bok Choy
- Serving
- 4
- Prep Time
- 10
- Cook Time
- 25
Nutritional Info
- Calories:
- 453
- Carbohydrates:
- 17
- Fiber:
- 4
- Protein:
- 48
Ingredients
- 1 (12-ounce) package broccoli florets
- 1 pound baby bok choy
- 2 tablespoons olive oil
- Kosher salt
- 2 tablespoons white or yellow miso
- 1 tablespoon low-sodium soy sauce
- 1 tablespoon honey
- 1 teaspoon rice vinegar
- 1 1/2 pounds salmon
Directions
Preheat the oven to 425 degrees F and line a large rimmed sheet pan with parchment paper.
Rinse bok choy, making sure to pull apart the leaves and remove any grit from the stems. Roughly chop.
Trim any large stems off the broccoli florets and separate into smaller florets.
Put vegetables in a large bowl and toss with olive oil and salt to taste.
Spread the vegetables on the prepared sheet pan and roast for 15 minutes.
While the vegetables roast, whisk the miso, soy sauce, honey, and rice vinegar together in a small bowl until blended with no lumps remaining.
Set aside 1 tablespoon of the miso glaze for the salmon (avoid double dipping in the original bowl when you glaze the raw salmon).
Pat the salmon down with paper towels to ensure the salmon browns. Sprinkle both sides of the salmon with salt.
When the vegetables have roasted for 15 minutes, pull the pan out of the oven and toss the vegetables with tongs.
Clear a space in the middle of the baking sheet and add the salmon filets.
Brush the salmon with the tablespoon of reserved glaze and roast for 10 to 12 minutes more, just until the salmon is cooked through. If the salmon you’re using is particularly thick, you may need to roast for 15 minutes. You can test doneness by making sure the fish flakes easily with a fork and that the flesh is opaque.
Drizzle half the remaining glaze over the salmon and vegetables. Reserve the rest for leftovers.
Note: If the glaze gets too thick to drizzle, add a teaspoon or two of water and whisk it again to loosen it up.
Storage
Plate the portion you’re going to eat right away and store any leftover salmon and vegetables in separate airtight containers in the fridge. Store leftover sauce in another airtight container. They’ll stay good for up to four days. Reheat salmon and vegetables in the oven or turn the leftovers into the remix recipes below.
Remix Recipes
Salmon Rice Bowl with Cucumber and Avocado
Reheat the leftover salmon and vegetables in the oven. Spoon over your grain of choice, such as brown rice, quinoa, barley, or farro, along with sliced cucumbers and avocado. Drizzle the reserved sauce over the ingredients and sprinkle with sesame seeds. Add a spicy topping, such as sriracha or chili crisp, if desired.
Salmon Burger Patties
With a fork, flake leftover salmon into small pieces in a bowl. Stir in one beaten egg, panko or breadcrumbs, freshly grated ginger, sesame seeds, chopped scallions or cilantro leaves, and salt to taste. Form into patties. Heat olive oil over medium heat in a skillet. Add the patties and cook until warmed through, about 3 to 4 minutes per side. Serve on whole wheat buns or lettuce wraps.
