One bite of this healthy stir-fry recipe and you'll start thinking about what else you can stir miso butter into. Spread the miso butter on roast chicken or toss it with steamed vegetables. Serve with rice noodles or brown rice.
Heat 1 tablespoon oil in a 14-inch flat-bottomed wok or large cast-iron skillet over medium-high heat until very hot but not smoking. Add salmon and cook, stirring gently, until almost cooked through, about 3 minutes. Transfer to a plate.
Add the remaining 1 tablespoon oil, shallots, zucchini and edamame to the pan; cook, stirring, until the vegetables are almost tender, 3 to 4 minutes. Stir in the miso sauce until well coated. Gently stir in the salmon and basil.
Miso is a fermented soybean paste that adds flavor to dishes like soups and sauces. It is available in different colors; in general, the lighter the color, the more mild the flavor. Look for miso alongside the refrigerated tofu. It keeps in the refrigerator for at least a year.
While all types of wild salmon are still considered “best choice” or “good alternative” for the environment, according to Seafood Watch, several types of farmed salmon are now on the “best” or “good” lists. When choosing farmed salmon, look for fish that's labeled land- or tank-based, which means it's raised in recirculating aquaculture systems that protect the surrounding environment and wild fish populations. For the most up-to-date information about choosing sustainable seafood, download the Seafood Watch app or go to seafoodwatch.org.
380 calories;21 g fat(6 g sat); 4 g fiber; 17 g carbohydrates; 32 g protein; 219 mcg folate; 68 mg cholesterol; 4 g sugars; 0 g added sugars; 1,292 IU vitamin A; 17 mg vitamin C; 116 mg calcium; 3 mg iron; 550 mg sodium; 964 mg potassium
Folate (55% daily value), Vitamin C (28% dv), Vitamin A (26% dv)
Carbohydrate Servings: 1
Exchanges: ½ starch, 1½ vegetable, 3½ lean meat, 2½ fat
Excellent flavor, great mouth feel, very healthy
Maybe miso butter just makes everything taste great, but something about the way the ingredients in this dish come together and contribute flavor made us say hmmmmmm after every bite. Not to mention how healthy all of the ingredients are. I made this last night using wild coho (sliver) salmon. YUM!
Pros: satisfying, delicious, easy to make, and healthy
August 20, 2015
By: EatingWell User
This was fairly quick to make and delicious as well. The whole family enjoyed it. My 11-year-old daughter surprised me by eating it all and really liking it. Served it over a brown rice & quinoa blend. I was using a cast iron skillet and my salmon stuck quite a bit even though I thought I had it hot enough. I used some white wine to deglaze the pan and get up some of the stuck bits before adding the veggies. Next time I'd use a nonstick skillet to make it more foolproof. I would definitely make this again.
Pros: Quick, Healthy
Cons: Salmon stuck to pan
July 08, 2015
By: EatingWell User
Wonderful flavor and easy to make
This was wonderful - I actually didn't use butter at all and just added more water to the miso, and you don't miss the extra fat at all!. I served it mixed with Japanese noodles as well. I will admit that I love all things miso and edamame, so it would have been hard for me not to love this recipe