Healthy Miso Wild Alaskan Salmon

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Healthy miso Wild Alaskan Salmon

Healthy miso Wild Alaskan Salmon

A healthy dish and my favourite dish to start the new year, 2011! Salmon top my list. Though it’s expensive, other fish are also expensive. But to me salmon is a very healthy fish, especially the Wild Alaskan Salmon which is far superior to the farmed salmon. This is mainly because the Alaskan water is the least polluted. Salmon is very versatile. It is delicious cooked in any way.

Living here in North Scotland where we seldom get exposed to the sun because of the cold, it is just so easy to run short of Vitamin D which is essential in the absorption of calcium and phosphorus. A lack of Vitamin D has been linked to many sicknesses and diseases, even cancer. Wild Alaskan Salmon is rich in Vitamin D. It is also high in Omega-3, the super oil that is important for the heart and skin. So, it’s advisable to eat salmon, especially Wild Alaskan Salmon, more often.

Wild Alaskan Salmon from Tesco

Wild Alaskan Salmon from Tesco

Frozen Wild Alaskan Salmon pieces

Frozen Wild Alaskan Salmon pieces

It’s expensive to buy fresh Wild Alaskan Salmon but frozen ones are much cheaper. Tesco sells frozen ones which comes in 6 individual wrapped pieces and they are reasonably priced. I also like the Alaskan Salmon Burgers from Cosco. I must say they are the best burgers. My family like it very much. It’s very easy to cook…just bake them. Remember not to over-bake. Read more from my earlier post Salmon Burger And Kids Meal.

To add more health benefits to the salmon, I used miso paste in the marinade. It gives a very lovely flavour and taste to it. You can use any type of chilli sauce in the marinade. Some are sweet, some are hot while some are garlicky. Use whichever one you prefer.

If you need a quick meal and healthy good food, go for this one. Here’s my Healthy Wild Alaskan Salmon In Spicy Miso Paste recipe:

600g (6 pieces) Wild Alaskan Salmon - defrost and pat dry with kitchen towel
2T miso paste
2T chilli sauce
2T soya sauce

The marinade paste

The marinade paste

Mix the miso paste, chilli sauce and soya sauce in a bowl.

Salmon in miso marinade

Salmon in miso marinade

Add the salmon pieces and mix well. Leave to marinade for about 30 minutes. Pan fry on both sides until cooked. Fish cooks very quickly so do not over-fry otherwise it will turn out tough. Serve hot. It’s very delicious with rice, noodles or with potatoes and vegetables.

Salmon with potatoes and vegetables

Salmon with potatoes and vegetables

I had mine with some vegetables and baked purple majesty potatoes. It was a very delicious, healthy meal. Purple Majesty Potatoes are very healthy. If you like to know more, visit:
Purple Majesty Potatoes
Purple Majesty Potato Fries

Other salmon recipes that you may be interested in:
Teriyaki Salmon
Healthy Salmon Salad
Spicy Salmon Fillets
Chili Salmon With Hot Bean Paste
King Prawns And Salmon Curry
Teriyaki Salmon Prawns Patties
Salmon And Asparagus Stir Fry
Spicy Salmon On Spinach
Salmon In Hot Sambal Sauce
Salmon And Rice Noodles Fry

Quote of the day……

“To eat is a necessity, but to eat intelligently is an art.”

La Rochefoucauld

Keep Learning Keep Smiling

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kristy  on January 3rd, 2011

Mary, you’re so encouraging! Yes, salmon is very expensive over here compare to other local seafod. I hope to try some salmon recipe on this coming Chinese New Year… you know, just for a change. haha… Normally, we will have sea cucumber which my kids don’t even want to eat them. I hope they will like salmon. Any plan for the coming celebration? Hope you’re enjoying your day.
Blessings, Kristy

somewhere in singapore  on January 3rd, 2011

I like salmon, hehe…

Ivy  on January 3rd, 2011

I’ve never made salmon with Asian flavours. I love salmon and surely would like to try this one as well. Happy New Year.

busygran  on January 3rd, 2011

Oh yes! I’m into healthy eating for 2011 onwards! The salmon looks good! I had it for lunch, pan-fried with olive oil and garlic.
Happy New Year!

suituapui  on January 3rd, 2011

Looks so yummy! My daughter eats salmon a lot in NZ…but I think she buys the fresh ones. Too expensive here - wouldn’t be able to eat that often.

anncoo  on January 3rd, 2011

I love salmon, raw or cooked I’m OK! I usually pan fried it and make a wasabi sauce as topping :)

penny aka jeroxie  on January 3rd, 2011

I am back on the salmon wagon. They are too good not to eat regularly :) I will try with miso next.

noobcook  on January 3rd, 2011

miso sauce is always a delight to go with salmon. love the side potatoes and veggies too :)

Dr.Sameena Prathap  on January 3rd, 2011


Beautiful dish with salmon dear…Happy new year!!:)

Belinda @zomppa  on January 3rd, 2011

I never thought about you not getting enough sun, but it totally makes sense. What a great way to start out 2011!!

lena  on January 3rd, 2011

hi mary, believe it or not, i’ve never cooked salmon once. expensive is one thing but more on my limited knowledge in how to cook them..or maybe i should just simple pan fry them..i’ve seen quite a number of your salmon recipes here and also in elin’s blog, they are seem so interesting..and thanks on the info on the wild alaskan salmon

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The Kitchen Masochist  on January 3rd, 2011

I love salmon but I haven’t had it in ages because they’re so expensive over here. The ones available here are usually imported from Norway or Canada, so wild Alaskan salmon isn’t available here.

BTW, I’ve read that miso also lowers the risk of breast cancer. Here’s the link:

Happy New Year!

Biren @ Roti n Rice  on January 3rd, 2011

Happy New Year, Mary! This salmon dish is a great healthy start to the New Year. I love salmon too and I agree that wild Alaska salmon is better and tastier. We can get fresh ones here but it can be expensive. Marinating it with miso is a great idea. I know it will be delicious.  on January 3rd, 2011

This salmon recipe looks delicious and is so good for you too!

Faith  on January 3rd, 2011

What a great dish, Mary! The salmon sounds so flavorful with the miso sauce!

lequan  on January 3rd, 2011

Mary, this is the exact reason why I love visiting your blog so much. Not only are your dishes delicious, but many of them are healthy, simple, and kid friendly. I know my family will enjoy this dish as we love miso and we eat salmon a lot. I’ll have to make a fillet without the chili for my kiddies, but that’s such an easy adjustment. Thank you for sharing anothe kid friendly creation.

Swathi  on January 3rd, 2011

I love miso , so everything with them will be delicious.

teresa  on January 3rd, 2011

this looks so beautiful and bursting with flavor, i love salmon!

Heavenly Housewife  on January 3rd, 2011

Salmon is definitely one of my favourite fish. It also is sooooooo good for you! You’ve cooked this beautifully.
*kisses* HH

Mary  on January 3rd, 2011

@kristy - Awww…thanks……so sweet of you! :D Now I think I am more like your kids. Too long didn’t eat sea cucumber, I have lost interest in it :P Hope your kids like salmon. Not too sure what to do yet for Chinese New Year. It’s always so quiet here. Hope to have some sort of parties with other Malaysian families here :D Hope you have a great one there!

@somewhere in singapore - Good to know that :D

@Ivy - Hope you will like this one…really simple and quick! Happy New Year to you, too! :D

@busygran - Great….onward healthy people! :D Love your simple way to cook salmon, too. Happy new Year!

@suituapui - You really have to visit NZ and then eat as much salmon as you can when you are there :D Yes, I heard it’s very expensive back in Malaysia…what a pity! But then I miss a lot of the fish back home like ikan tenggiri, pomfrets, red snapper etc etc…drooling :D

@anncoo - Mmmm….sounds delicious with wasabi sauce. I need to try that next time :D

@penny aka jeroxie - I’m sure you get lots of salmon there. Have fun cooking and enjoy all the salmon there :D

@noobcook - Thanks very much! :D

@Dr.Sameena Prathap -Thanks very much. Happy New Year! :D

@Belinda @zomppa - Ya, even if there is sun, I am still fully covered…so cold :( Always dreaming of a sunny place, not cold and not too hot, to live! :D

@lena - Salmon is very versatile…..delicious in all ways. But just in case you find it a little fishy, I suggest cooking teriyaki first. we like it very much. Hope you give a try someday. You will surprise yourself I’m sure :D

@The Kitchen Masochist - I understand how expensive it is over here in Philippines because it’s also very expensive in Malaysia. Thanks very much for the link :D I will check it out.

@Biren @ Roti n Rice - Yes, fresh ones are also very expensive here so I always go for the frozen ones which I find them just as good and a lot cheaper :D Happy New Year to you, too! - Thanks very much, Nancy! :D

@Faith - Thanks very much, Faith! :D

@lequan - Awww…thanks very much for such nice words…very encouraging :D I’m really glad that you like the recipes here. I hope your kids like it. Maybe you can add a little sugar to sweeten it up a bit.

@Swathi - Thanks very much, Swathi! :D

@teresa - Thanks very much, Teresa! :D

@Heavenly Housewife - Thanks very much! Lovely to know you like salmon, too! :D

Priya  on January 3rd, 2011

Slurp, such a tempting and droolworthy salmon..

Sharon Moh  on January 3rd, 2011

LOVE salmon. You need to cook this for me now :D haha.

Cookie  on January 3rd, 2011

Hi Mary, I get fresh Norg. salmon here in London at very good price… half of what I will pay in SG!

Thanks for sharing this recipe… I will try this when I next get salmon!

Drick  on January 3rd, 2011

love the look of that piece of salmon, must have been heavenly eating it - so glad you brought up the vitamin D & omega 3 facts… many folks do not realize the importance of fish

5 Star Foodie  on January 3rd, 2011

This wild salmon sounds spectacular with the miso marinade, healthy and delicious!

redkathy  on January 3rd, 2011

Hi Mary, I love salmon and yours looks fantastic! Now the guys well, they don’t like it. I’m thinking this recipe might entice them to try again, thanks for sharing it with us.

rebecca  on January 3rd, 2011

wonderful salmon recipe love wild alaska funny when my parents were here we were in a store with farmed Scottish and wild Alaskan and they didn’t believe the wonderful red color of the Alaskan was real!

Cheah  on January 3rd, 2011

Mary, this looks so good. I’ve been eating quite a fair bit of salmon as well, not cheap too!

sweetlife  on January 3rd, 2011

great way to begin the year! we love salmon, and I recently purchased salmon for dinner thsi week, thanks for a great recipe


Sushma Mallya  on January 3rd, 2011

Wish you and your family a very happy new year Mary…

3hungrytummies  on January 4th, 2011

Happy new year Mary. That is a very healthy dish indeed.

kitchen flavours  on January 4th, 2011

Hi Mary, Looks delicious. Salmon is really expensive over here! It is indeed a rare treat! We love it baked. Have a nice day!

My Man's Belly  on January 4th, 2011

Salmon is one of my favorite fish. I consider it to be the equivalent of the little black dress. It works as well for a simple dinner at home as it does for a fancy dinner for 8.

Mary  on January 4th, 2011

@Priya - Yes, it is! I cook it this way often :D

@Sharon Moh - Haha…now you make me owe you! No problem :D

@Cookie - You do? I haven’t seen any here…or maybe I have not looked enough for it. Hope you like this recipe. have fun cooking :D

@Drick - You are very right. I’ve met a lot of people who don’t like fish….so sad huh. We’ll have more to eat then…haha :D

@5 Star Foodie - Thanks very much, Natasha :D

@redkathy - Thanks very much, Kathy! I can understand….can be quite frustrating when the rest don’t like the good food we serve them. We always have to trick, cheat and entice…haha
I’m sure you always succeed! :D

@rebecca - That’s interesting. Guess they are so used to the paler farmed Scottish salmon. I’m always amazed at the lovely colour of the Wild Alaskan Salmon. Can easily be mistaken as colouring :D

@Cheah - Great to know that. You must eat more before returning home :D

@sweetlife - Lovely to know you love salmon, too :D

@Sushma Mallya - Happy New Year to you and your family, too, Sushma! :D

@3hungrytummies - Happy New Year to you and your family, too, Suresh! :D

@kitchen flavours - If you ever visited a place where salmon is cheap, you need to eat your heart’s out! :D

@My Man’s Belly - Totally agree with you. It’s so versatile and so easy to cook and serve. Love your description :D

Ananda Rajashekar  on January 4th, 2011

Oh I’m drooling over the salmon that looks scrumptious and whole set of vegetable its awesome :)

tigerfish  on January 4th, 2011

In fact, there are just a few fishes I cooked with these days. Salmon is my fav. Then comes sardines and trout. They are all good! Love your miso dressed salmon. Time to replenish some frozen salmon fillets (yes, wild caught is always better!)

fimère  on January 4th, 2011

bonne et heureuse année 2011
à bientôt

Christine@Christine's Recipes  on January 4th, 2011

My family loves salmon steaks with miso paste, will never have enough. Very tasty and healthy dish!

Little Inbox  on January 4th, 2011

Miso and Salmon, this is absolutely a healthy dish!

jen cheung  on January 4th, 2011

Thanks for sharing Mary! This looks really healthy - Salmon is a great way to start losing weight and eating healthy. I’m still working REALLY hard on it. Why is it so hard to lose weight? SIGHHHHH.

jen @

Juliana  on January 4th, 2011

Mary, this is my favorite way to cook salmon, actually I am defrosting 3 pieces of salmon and was planning to marinate in miso as well :-) Happy New Year to you and your family!

Mary  on January 5th, 2011

@Ananda Rajashekar - Thanks very much, Ananda! Time for you to cook :D

@tigerfish - I love sardines and trout, too, especially the rainbow trout. They are so easy to cook and so delicious. Sardines in not so in season now but we get fresh rainbow trout here :D

@fimère - Happy New Year to you, too :D

@Christine@Christine’s Recipes - Lovely to know that your family likes salmon, too. I’m sure you can easily get them in Australia. It’s summer there now. Would be so delicious to BBQ it :D

@Little Inbox - Yes, I like it very much :D

@jen cheung - I know…always the ladies’ weakness…so easy to put on weight. Maybe we need to eat less of the wrong food, more of the right food and exercise more :D Happy New Year to you, too! :D

Magic of Spice  on January 5th, 2011

What a wonderful way to prepare salmon :)

Mary  on January 6th, 2011

@Magic of Spice - Thanks very much! :D

tasteofbeirut  on January 6th, 2011

I always find it hard to believe that you live in Scotland when you buy your food at these American establishments! Anyway, your salmon recipe is delicious and makes me want to try these Asian flavors as well.

Cristina - Teenie Cakes  on January 6th, 2011

Mary - I adore wild Alaskan salmon. We try to include it in our meals at least 1-2x a week. I like how you’ve made it even healthier with miso.

Happy New Year to you and your family!

Betty @ scrambled hen fruit  on January 6th, 2011

Wild Alaskan salmon is yummy, and I love the way you’ve prepared it. Hubby is supposed to eat fish at least once a week, and I like to find different ways to cook it for him. :)

Jeanne  on January 7th, 2011

I just love salmon! I’m always looking for a new way to prepare it and this recipe looks excellent. Thank you for sharing it! :)

weirdcombos  on January 7th, 2011

yumm this seems so easy to make and looks tasty. I adore the flavor of miso, hot chili and shoyu combined together. Will try to reproduce it soon :)
I got to your blog via Sharon’s blog:

Lyndsey  on January 8th, 2011

We love salmon and for years my daughter has requested it often. She always wanted it with Goya’s Mojo Marinade…so that’s the way I fixed it. I got the timing down how long to bake it perfect! She is now at the age where she is willing to try it different ways. I made tuna kabobs with miso, this recipe sounds great with the salmon. I’ll have to wait until it goes on sale! :D

Kitchen Butterfly  on January 11th, 2011

And I have miso in the fridge……..hmmm. I love salmon though I’ve cooked it some many times my husband is on a salmon eating break. I love the flavours

Mary  on January 14th, 2011

@tasteofbeirut - I just buy whatever I find it’s good, never thinking much of where they come from :D

@Cristina - Teenie Cakes - That’s really good…healthy eating!
Wishing you a great and healthy 2011 :D

@Betty @ scrambled hen fruit - You can try this Asian way for your hubby…simple and quick to cook. Hope he likes it :D

@Jeanne - Thanks very much, Jeanne! :D

@weirdcombos - Thanks very much for visiting and your lovely comment, Heguiberto! Have fun cooking :D

@Lyndsey - That’s so wonderful that your daughter loves to eat salmon. A lot of people don’t like to eat fish these days. I wonder what is Goya’s Mojo marinade. I’ll find out. Oh yes, I must try to make salmon kebabs…great idea :D Thanks very much for sharing.

@Kitchen Butterfly - Lovely to know that you love salmon, too. We are sure eating healthy :D

Cajun Chef Ryan  on January 20th, 2011

I have not used miso much,but I am finding this ingredient used in more than just soup.
The salmon looks great!

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