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September 10, 2015

Tamari Mustard Glazed Salmon w/ Braised Kale & Edamame Salad

Post by heartfoodie

Looking for salmon recipes usually ends up with me hitting my head on the desk.. repeatedly. I get why people don’t like salmon… I get it… but this is THE recipe that converted my husband to a salmon hugger. On top of that, there are a lot of soy glazed recipes out there but I’m all for tamari. Less salty (so less sodium), deeper flavours and can come gluten-free. Then we have kale, which I’m sure EVERYONE has you informed is the new, old super food but edamame is the supporting star here – packed with protein, iron and folate.


I only need one point to explain why this recipe is good food good for you.

  1. Wild salmon vs. farmed salmon. There are a bunch of reasons why wild salmon is the better option than farmed salmon. It has half the amount of calories and fat and it has more iron, calcium and potassium than farmed salmon. Wild salmon is one of the best fish to have when working towards a heart healthy diet. If you don’t like it, get over it. Find a way to enjoy it. All salmon are packed with omega-3 fatty acids which help clear out bad fat, it also helps lower blood pressure, reduce blood clotting, reduce inflammation and helps your brain function.
  2. Edamame. High in protein, folate, fiber, iron, AHA and so on. For heart benefits, high fiber and AHA in foods can help lower cholesterol. Edamame are also a great snack to have, especially for those getting fit and wanting/needing some extra protein in their diet.
  3. Spinach vs. Kale. Spinach is great for you and easier to toss into a dish than kale (prep wise) but kale has more fiber and vitamin C and less sodium which support heart health. Don’t get me wrong, spinach is great for your heart health for other reasons, spinach has more potassium, less sugar and fat than kale. This isn’t a matter of which vegetable to choose as both should be in your diet. You may prefer one over the other and that’s okay too. Just eat more greens dammit. For your reference, find a side-by-side comparison here.

Skip ahead to the nutritional facts and printer-friendly version of this recipe.


Ingredients:

12 oz. wild salmon (cut into 3 portions)

For the glaze:

1/2 cup tamari (low sodium)
2 tbsp grainy mustard
3 tbsp brown sugar
1/4 tsp ground ginger (or 1 tbsp fresh)
1/2 tsp garlic powder
1 tsp vegetable oil
pinch of white pepper
roasted sesame seeds (to top)

For the salad:

1 tsp vegetable oil
2 cups chopped red kale
1/2 cup edamame (frozen)
1/2 cup shredded carrot
1 chopped leek
2 sliced garlic cloves
1 inch sliced, ginger
1/2 cup vegetable broth
1/4 tsp red chili flakes
1 tbsp rice vinegar
1 tsp sesame oil
salt and pepper to taste


 

9 Easy Steps (Instructions):

Step 1: Start by preheating the oven for 350.

Step 2: On medium heat, add all the ingredients for the glaze (except for sesame seeds) in a pot. Whisk together and bring to a boil. Reduce to a simmer and continue to watch and stir until reduced. Approximately 10 minutes. Remove from burner and set aside.

Step 3: Warm up a sauteing pan over medium heat. Add vegetable oil, garlic, leeks, ginger and chili flakes. Season with salt and pepper. Sauté until leeks become bright in colour and garlic becomes translucent.

Step 4: Add frozen edamame, kale and carrots to pan. Add vegetable broth. Give a stir, reduce to a simmer and let it cook for 10 minutes with the lid on.

Step 5: While everything is cooking, get another pan hot on medium-high heat. Season salmon fillet with salt and pepper.

Step 6: When pan is hot, spray cooking oil and sear fish, flesh side down. Sear both sides for 1-2 minutes, until nice and brown.

Step 7: Spoon glaze over salmon and place on lined baking sheet. My salmon was pretty thin, so I baked it for 1-2 minutes longer. If your salmon is half an inch or thicker, you may need to bake for 5-7 minutes. You will know your salmon is cooked through if it can flake apart easily with a fork at the thickest part.

Step 8: Back to the kale salad, it should be done. To finish it, add rice vinegar and sesame seed oil and give it a stir.

Step 9: To serve, place kale salad on plate, top with salmon and sprinkle on some sesame seeds. I happened to have extra roasted sesame seeds from the night before.

Enjoy! Nutritional facts and printer-friendly version of this recipe here.