Four-Seeded Salmon with Kabocha Miso Risotto
Servings: 4
Ingredients
- 1 lb salmon fillet - cut into 4 pieces
- 2 tsp soy sauce
- 2 tbsp sesame seeds
- ½ tsp black mustard seeds
- 1 tsp poppy seeds
- ½ tsp fennel seeds
- 2 tsp vegetable oil
Kabocha Miso Risotto
- 4 cups Japanese stock (see recipe below)
- 8 oz kabocha pumpkin - diced ½ inch cube (about 2 cups)
- 1-2 cups hot water - (as needed)
- 1 tsp vegetable oil
- ¾ cup arborio rice
- ¼ cup sake
- ¼ cup garlic chives – diced
- 1 tbsp miso, white - (dissolved in ¼ cup cold water)
Japanese Stock (makes about 4 cups)
- 4½ cups water
- 1 piece dashi konbu, 6" x 7" (about .3 oz), cut in half
- 1 piece ginger - 2" x 1" (slice and crush slightly)
- 2 dried shiitake mushrooms
- ¼ tsp grated lemon zest
- 4 packets shaved bonito flakes (1 oz packets)
Instructions
- Marinate salmon in soy sauce 10 minutes.
- Mix seeds together, pour onto a plate.
- Dredge one side of each salmon fillet in seed mix, thoroughly coating one side.
- Heat oil in pan on medium, place salmon seed side down in hot pan.
- Cook until seeds start to brown (about 3 minutes) then, flip over.
- Pour marinating juices into the pan and cook until juices evaporate.
- Continue to cook until brown and just cooked through (4-8 minutes).
Kabocha Miso Risotto
- Cook kabocha in stock until just tender, strain reserving stock and kabocha separately.
- Heat reserved stock until hot but not boiling.
- In a large heavy bottomed sauté pan, sauté rice in vegetable oil, 1 minute.
- Add sake to pan, stirring.
- Add stock ½ cup at a time, stirring after each addition until absorbed.
- If rice is still not cooked, add hot water as needed, ½ cup at a time.
- Rice is done when grains are a little firm and sauce is creamy (about 20-30 minutes).
- Add garlic chives and kabocha.
- Remove pan from heat and stir in miso and water. Serve immediately.
Japanese Stock
- Bring water, konbu, ginger, shiitake mushrooms and lemon zest to a boil
- Remove from heat, add bonito flakes, cover and let steep 45 minutes.
- Strain soup, squeezing as much liquid out of solids as possible.
- Discard solids, cool stock and store in refrigerator or freeze for later use.
Notes
If need to reduce sodium further, substitute with reduced sodium soy sauce.
This dish is slightly higher in cholesterol which comes from the oil in the salmon.Remember that all foods have varying amounts of nutrients. Some we try to limit such as sodium, cholesterol, and saturated fats and other we try to increase in our diet such as fiber, monounsaturated (olive and canola) oils, and polyunsaturated (flax products, fish) oils which contains other beneficial nutrients such as the omega-3 fats in the salmon fish oil.
Nutrition Facts
Four-Seeded Salmon with Kabocha Miso Risotto
Serving Size
1 serving
Amount per Serving
Calories
352
% Daily Value*
Fat
11
g
17
%
Saturated Fat
2
g
13
%
Cholesterol
69.61
mg
23
%
Sodium
466
mg
20
%
Potassium
615
mg
18
%
Carbohydrates
27
g
9
%
Fiber
2
g
8
%
Protein
31
g
62
%
* Percent Daily Values are based on a 2000 calorie diet.