Food as Medicine: Miso Paste



If you're looking for a break from traditional American flavors after the holidays, look no further than miso paste. While many of us think of miso as synonymous with miso soup, there's so much more to this rich, salty, umami flavor, used as a base for sauces, marinades and dressings, there are plenty of ways to incorporate it into a meal. Plus, did we mention that "miso is a healthy, probiotic food that helps support digestion by adding beneficial microorganisms to your digestive tract"? In addition to it's probiotic goodness, miso is "considered to exert health-promoting benefits, relieving fatigue, regulating intestinal functions, aiding digestion, protecting against gastric ulcer[s], decreasing cholesterol and blood pressure". Still need convincing? Try out this Miso Salmon recipe!

Miso Salmon


Ingredients:

  • 10 - 12 oz skin-on wild salmon fillet. You may leave this whole or portion it into smaller servings

Marinade:

  • 3 Tbsp organic white miso paste

  • 1/3 C sake

  • 1/2 C mirin

  • 1 1/2 Tbsp soy sauce

Garnish (optional):

  • Toasted white and black sesame seeds

  • Scallion sliced on the bias

  • Serve with quinoa or leafy greens

Directions:

  • Mix together all marinade ingredients except for the miso paste

  • In a saucepan, bring to a boil, then reduce to a simmer for 8 - 10 minutes

  • Remove from heat and whisk in miso paste, allow to cool

  • Place salmon in a shallow dish or plastic bag, and cover with marinade. Let marinate for a minimum of one hour in the fridge. For the best flavor, let the salmon marinate for at least 24 hours

  • Preheat oven to 450°F, positioning a rack in the center of the oven

  • Line a baking sheet with aluminum foil or a silicone baking mat

  • Remove salmon from marinade and transfer to baking sheet

  • Bake for 8 minutes

  • When your salmon is almost cooked, broil for an additional 1-3 minutes, but keep an eye on it so it doesn't burn!

Serve over a bed of quinoa, or a leafy salad, garnished with scallions and/or sesame seeds, and enjoy!

References:


1. Marie, J. (2018, December 17). Health Benefits of Miso Paste on Digestion. Retrieved December 14, 2020, from https://healthyeating.sfgate.com/health-benefits-miso-paste-digestion-3318.html


2. Watanabe H. (2013). Beneficial biological effects of miso with reference to radiation injury, cancer and hypertension. Journal of toxicologic pathology, 26(2), 91–103. https://doi.org/10.1293/tox.26.91

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