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Looking for that alternative Christmas recipe – and it’s nutritious too!!
December 18th, 2019
Mirin and Lemon baked salmon or Tofu
Serves 4
Cooks notes: This is a quick and simple marinade that works well with oily fish but is equally delicious with tofu if you prefer a vegetarian option. You can either bake the the salmon in parchment paper or cook the fillets in a baking dish, covered with the marinade. If using tofu, either place in a shallow baking dish or under the grill for a crispier texture. Serve with a mixed salad.
Nutrition notes: Increasing our intake of fish, particularly oily fish, can make an important difference to our mental health. The omega 3 oils: EPA and DHA are critical for brain health and current recommendations suggest we should be eating three portions of oily fish a week as well as a daily handful of chia or flax seeds or walnuts to ensure an adequate intake of these oils. Fresh salmon has one of the highest levels of omega 3 oils.
Ingredients
4 x 100g organic or Alaskan salmon fillets or 400g tofu cut into cubes
2 tblsp lemon juice and zest
2 tblsp rice vinegar
2 tblsp mirin (Japanese rice wine)
2 garlic cloves, crushed
Handful of fresh mint leaves, chopped
Few slices of fresh lemon
Salt and pepper
Method
Place the salmon or tofu in a shallow container. Mix together the remaining ingredients (except the lemon slices) and pour over the salmon or tofu. Marinate for 1 hour.
Heat the oven to 200C /400F/gas mark 6
Take four square pieces of baking parchment. Place a salmon fillet on each piece; drizzle over the marinade and top with a few slices of lemon. Season with salt and pepper and fold up the parchment to form a parcel with the join at the top and the edges folded so the juices don’t escape. Don’t make them too tight. Put them on a baking sheet and cook for 15 – 20 minutes, by which time the salmon should be cooked through. Alternatively, place the salmon in a baking dish and pour over the marinade, top with lemon slices and bake until tender.
Nutritional information per serving (salmon)
Calories: 188kcal
Protein: 20.4g
Carbohydrates: 1g
Total fat: 11g
Taken from ‘The Functional Nutrition Cookbook’ by L. Nicolle and C. Bailey
Article provided by our Nutritionist, Nicky Seabrook
