Japanese · dinner
Salmon Chan Chan Yaki with Miso Vegetables
Video by Cooking with Dog on YouTube · Open on YouTube
- Pescatarian
- Gluten-free with a swap: Use tamari instead of soy sauce and a miso labelled gluten-free (rice or soy miso, not barley)
- Nut-free
Contains: Gluten, Fish, Milk, Soy. Check labels on stock, sauces and spice mixes.
About 35 g of protein and 3.4 g of omega-3 a serve from the salmon, plus 8 g of fibre from the cabbage, mushrooms, potato and corn. Rich in vitamin D, B12, selenium and vitamin C.
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Ingredients 20
Method
Tap a time to watch that step in the video.
- Scrape the film off the salmon skin and pull out any bones. Sprinkle both sides with salt, rub with 2 tsp sake and leave for about 15 minutes. 0:16
- Pat the salmon dry. Sear it skin side down in a little hot oil until golden, then flip and lightly brown the other sides. Set aside; it finishes cooking later. 1:12
- Cut the cabbage into 5 cm squares and slice its stalks thinly on an angle. Slice the onion, shiitake caps and stems, potato and pepper; break up the shimeji and slice the long green onion on an angle. 2:07
- Whisk the miso, 2 tbsp sake, sugar, soy sauce and grated ginger until smooth. 4:15
- Oil a griddle or large lidded frying pan, lay in the potato slices and add 3 tbsp water. Cover and cook on high for about 5 minutes, then turn the slices. 4:41
- Scatter over the onion, cabbage, mushrooms, pepper, long green onion and corn. Put the salmon and butter on top, pour the miso sauce over everything, cover and cook about 3 minutes on high, lowering the heat if it catches. 5:29
- Uncover and toss the vegetables through the sauce until tender. Break the salmon into bite-size pieces and serve with the vegetables. 6:35
Tip. Any large lidded frying pan works if you don't have an electric griddle. Miso varies in saltiness, so start with a little less and add to taste.
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 30%
- Protein 26%
- Fat 44%
For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here
Lower-carb idea. About 39% of the 41 g of net carbs come from the potato. To cut carbs, try cauliflower, celeriac or turnip instead.
One serve has about 55% 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 High212%
3.4 g a serve, mostly from salmon fillets (82%). 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 High141%
3.4 µg a serve, mostly from salmon fillets (99%). 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 High101%
56 µg a serve, mostly from salmon fillets (89%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin K High84%
101 µg a serve, mostly from cabbage leaves (75%). 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.
Vitamin B6 High84%
1.4 mg a serve, mostly from salmon fillets (51%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin C High82%
74 mg a serve, mostly from cabbage leaves (49%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin D High67%
13 µg a serve, mostly from salmon fillets (99%). 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 E High40%
6 mg a serve, mostly from salmon fillets (73%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Folate High36%
145 µg a serve, mostly from cabbage leaves (30%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Potassium High32%
1510 mg a serve, mostly from salmon fillets (31%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Magnesium High26%
111 mg a serve, mostly from salmon fillets (32%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Zinc High20%
2.2 mg a serve, mostly from miso (25%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Iron Source19%
3.4 mg a serve, mostly from potato (28%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin A Source15%
133 µg a serve, mostly from salmon fillets (52%). 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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Calcium9%
114 mg a serve, mostly from cabbage leaves (35%). 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 Cooking with Dog; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.