I try to incorporate salmon into my menu at least 2-3 times a week. I know that sounds like a lot, but it's worth it because salmon is one of the most nutrient dense, hormone healthy foods we can eat. Here's why:
Salmon is packed with protein and omega 3 fatty acids. Omega 3 fatty acids help our hormones work efficiently by keeping our cell membranes intact, fluid, and flexible, allowing hormones to flow in and out. You know that phrase a "well oiled machine?" Healthy fats like omega 3's enable our endocrine system to work like a well-oiled machine. There are a few different types of omega 3 fatty acids, such as EPA, ALA, and DHA. There are many foods that contain healthy fats, such as avocados, nuts, and seeds, but most of those foods have higher concentrations of ALA and EPA. DHA is one of the hardest to get in our diet since we only really find it in high quantities in fish such as salmon, anchovies, sardines, mackerel, herring, and cod liver oil. As a former picky eater, I've come FAR, but a girl has her limits. The only one of those things I'll be cooking up is salmon 😳 lol.
I usually keep it super simple with garlic, herbs and lemon on my salmon, but that was getting boring and I wanted to change it up.
Plus, miso is full of healthy probiotics that improve our gut health and decrease inflammation, as well as improve digestion and nutrient absorption, so I'm trying to incorporate in more of my dishes.
Notes: You can totally make this dish with regular filets of salmon and skip the work of putting it on a skewer, but there's just something more fun about eating something off of a stick IMO.
Ingredients:
4-6 filets of salmon, cut into 1.5'' cubes.
2 Tbsp miso paste
2 tbsp coconut aminos or gluten free soy sauce
1 tsp grated ginger (you can use 1/2 tsp dried ginger if you don't have fresh)
1 tsp honey, optional
pinch of chili flakes
2 tbsp olive oil
salt and pepper to season
2 tbsp green onion to top
Black and white sesame seeds, to top
wooden skewers
Instructions:
Take your wooden skewers and submerge them in water in a clean container, ideally for 30 minutes. You may need to place an object on top of them to keep them submerged. This prevents them from burning, so don't skip!
If they're not already cubed, cut your salmon into 1.5'' cubes. Season with salt and pepper.
In a large bowl, add coconut aminos, ginger, miso paste, honey if using, and chili flakes.
Add salmon cubes to the marinade and toss.
Add the salmon cubes to the skewers. Try to leave a tiny bit of room between the pieces so that all sides can get crispy.
In a large, shallow sauce pan, heat olive oil over medium heat.
add the skewers, making sure not to over crowd the pan. Cook for about 4 minutes per side, and then use kitchen tongs to pick up the skewer and rotate it to another side. Repeat until all 4 sides are cooked.
If you like your salmon slightly pink on the inside, remove from heat. If you prefer it more well done, cover the saucepan and let cook another 3-4 minutes. Remove from heat.
Top with green onion and black and white sesame seeds for garnish.
Enjoy over stir fried veggies, cabbage salad, or coconut rice and sautéd bok choy as pictured here!
If you make this recipe, make sure to take a pic and send it to me at lauren@laurenallennutrition.com or post it on your stories and tag me @laurenallennutrition.com!