Chef Meg's Orange-Miso Grilled SalmonBy Chef Meg Galvin, Healthy Cooking Expert at SparkPeople.com
Sweet and tangy oranges pair perfectly with rich, salty miso. A little goes a long way, and this salmon dish is decadent yet healthy! Pair it with grilled veggies and a slice of grilled whole-wheat bread rubbed with garlic.
Minutes to Prepare: 20
Minutes to Cook: 15
Number of Servings: 4
- Servings Per Recipe: 4
- Calories: 236.0
- Total Fat: 9.3 g
- Cholesterol: 80.5 mg
- Sodium: 97.8 mg
- Total Carbs: 7.9 g
- Dietary Fiber: 1.1 g
- Protein: 29.3 g
I prefer wild salmon over farmed or Atlantic varieties. Not only does it have more Omega-3 fatty acids, but it's also more flavorful.
Keep the skin on when you grill. The skin will add moisture and serve as a safe barrier from the intense heat of the grill. It's super easy to pull off after the fish is cooked. When cooking skin-on fish, always place the flesh side down first.
1 pound salmon, pin bones removed using tweezers*
2 teaspoons brown sugar
1 tablespoon white miso paste**
1/2 bunch cilantro, leaves only
*1 16-ounce side of salmon
4 4-ounce fillets
** the sodium levels in miso vary; choose the lowest-sodium variety you can find
Zest the orange, and set it aside. Remove the outer pith and remove half of the segments. Reserve them for garnish.
Squeeze the juice from the remaining half of the orange into a baking dish.
Add the brown sugar and miso to the baking dish, then stir to combine. Remove one tablespoon of the miso-OJ mixture and set aside for the pesto.
Place the salmon flesh side down in mixture, cover, and refrigerate for at least 15 minutes. (This can be done in the morning.)
Preheat the grill to 375 degrees.
While the grill is preheating, chop the orange zest and cilantro leaves (use a small food processor or a knife)
Add the reserved tablespoon of miso-OJ mixture to make a pesto.
Place the flesh side of the salmon onto the grill and cook for 4-5 minutes. Flip the fish and place the pesto on top. Cook for an additional 4 minutes. Remove the salmon from the grill and top with orange garnish.
Makes four 3-4 ounce portions (weight after cooking)
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SparkPeople Healthy Cooking Expert Meg Galvin is a World Master Chef, culinary instructor, and the author of "The SparkPeople Cookbook: Love Your Food, Lose the Weight." A farmer's daughter and marathon runner, she lives in northern Kentucky with her husband and three teenage sons.