Japanese · dinner
Miso-Marinated Baked Salmon
Video by Just One Cookbook on YouTube · Open on YouTube
- Pescatarian
- Gluten-free with a swap: Use tamari instead of soy sauce and a rice or soybean miso with no barley or wheat
- Dairy-free
- Nut-free
Contains: Gluten, Fish, Sesame, Soy. Check labels on stock, sauces and spice mixes.
Each serve gives about 43 g of protein, more than two days' omega-3 and B12 and a full day's vitamin D from the salmon. The flavour comes from miso rather than a sugary glaze: about 5 g of sugars a serve, mostly from the mirin.
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Ingredients 8
Method
Tap a time to watch that step in the video.
- Run your fingers along the salmon flesh and pull out any pin bones; scrape the skin with the back of a knife to remove stray scales. Cut into two portions. 0:44
- Whisk the miso, sake, mirin, soy sauce and sesame oil into a smooth marinade. 0:12
- Spoon the marinade over the salmon, coating the flesh and skin, then cover and refrigerate for 1–2 hours. 1:30
- Heat the oven to 220°C. Scrape off the excess marinade so it does not burn, and place the salmon skin-side down on a parchment-lined tray. 2:23
- Bake for about 18–20 minutes, depending on thickness, until the thickest part reaches 52–54°C (an oven probe helps). For a charred top, finish under a hot grill for about 3 minutes. 2:47
- Sprinkle with sesame seeds and chopped green onion and serve with rice. 4:34
Tip. Marinate 1–2 hours (up to 3 for thick fillets) but not overnight. Nami serves it with ginger rice and miso soup. Trout or other firm fish work with the same marinade.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 2
Where the energy comes from one serve
- Net carbs 8%
- Protein 40%
- Fat 52%
Very low carb: under 10% of the energy is from carbs.
One serve has about 53% of a day’s sodium. Use less salt, stock or sauce, or a reduced-salt version, to bring it down.
Vitamins & minerals % of a day, one serve · tap for more
Omega-3 High265%
4.2 g a serve, mostly from skin-on salmon fillet (99%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin B12 High212%
5.1 µg a serve, mostly from skin-on salmon fillet (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Selenium High140%
77 µg a serve, mostly from skin-on salmon fillet (98%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin D High100%
20 µg a serve, mostly from skin-on salmon fillet (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin B6 High68%
1.2 mg a serve, mostly from skin-on salmon fillet (95%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin E High44%
6.6 mg a serve, mostly from skin-on salmon fillet (99%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Magnesium Source18%
74 mg a serve, mostly from skin-on salmon fillet (74%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin K Source18%
21 µg a serve, mostly from green onion (74%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Potassium Source17%
800 mg a serve, mostly from skin-on salmon fillet (87%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Folate Source16%
63 µg a serve, mostly from skin-on salmon fillet (84%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Zinc Source13%
1.4 mg a serve, mostly from skin-on salmon fillet (50%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin A Source12%
110 µg a serve, mostly from skin-on salmon fillet (96%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
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Vitamin C9%
8.5 mg a serve, mostly from skin-on salmon fillet (83%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Iron8%
1.4 mg a serve, mostly from skin-on salmon fillet (40%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Calcium4%
53 mg a serve, mostly from skin-on salmon fillet (51%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Just One Cookbook; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.