Spicy wasabi amps up pan-cooked salmon

June 25, 2014 

Wasabi is the Japanese version of horseradish. It’s an Asian root vegetable that is sold in paste and powdered form. The powdered form is mixed with water to form a thick paste.

The green wasabi served with sushi is usually white wasabi powder that is mixed with colorants and mustard. Fresh wasabi root can be found in some Asian stores.

To save clean up and time, the salmon and vegetables are made in the same skillet. Make the salmon first, spread the sauce on top and remove from the skillet. Make the Pan Roasted Corn and Broccoli in the same skillet. The wasabi adds a nice Asian flavor and dash of heat to this healthy, easy dish. HELPFUL HINTS

Substitute: Prepared horseradish can be used instead of wasabi powder. Use any reduced-fat oil and vinegar dressing. Ground ginger can be substituted for fresh ginger.

Try this: If wild salmon is unavailable, any type of fresh salmon can be used.

To buy: 3/4 pound wild salmon fillet, one bottle wasabi powder, one cucumber, one whole grain baguette, one package frozen corn kernels, one piece fresh ginger or ground ginger, 1/4 pound broccoli florets and one medium red bell pepper

Staples: Olive oil spray, canola oil, reduced-fat mayonnaise, salt and black peppercorns. Wasabi Crusted Salmon  •  2 teaspoons wasabi powder

 •  2 tablespoons reduced-fat mayonnaise

 •  Olive oil spray

 •  3/4 pound wild salmon fillet

 •  Salt and freshly ground black pepper

 •  1 cucumber, peeled and sliced

 •  1/4 whole grain baguette, sliced

Mix wasabi powder and mayonnaise together and set aside. Heat a nonstick skillet over medium-high heat and spray with olive oil spray. Add salmon and saute 3 minutes. Turn and saute another three minutes. Remove from heat; sprinkle with salt and pepper to taste. Spread salmon with wasabi mixture. Cover and let sit 2 minutes. Divide cucumber slices between two plates. Divide salmon in half and place each half over the cucumbers. Serve with the bread.

Nutrition information per serving: 423 calories (40 percent from fat), 19 g fat (2.7 g saturated, 6.4 g monounsaturated), 96 mg cholesterol, 38.2 g protein, 22.3 g carbohydrates, 4.2 g fiber, 327 mg sodium.

Pan Roasted Ginger Corn and Broccoli  •  2 teaspoons canola oil

 •  11/2-cups frozen corn kernels

 •  1/4 pound broccoli florets (about 11/2 cups)

 •  1 medium red bell pepper, sliced (about 1 cup)

 •  1 tablespoon chopped fresh ginger or 2 teaspoons ground ginger

 •  Salt and freshly ground black pepper

Add oil to the nonstick skillet used for the salmon and heat over medium-high heat. Add corn, broccoli, red pepper and ginger. Toss to coat the vegetables with the oil and cover with a lid. Cook five minutes. Add salt and pepper to taste. Divide in half and place on the plates with the salmon.

Nutrition information per serving: 163 calories (31 percent from fat), 5.7 g fat (0.5 g saturated, 3.1 g monounsaturated), no cholesterol, 5.3 g protein, 27.4 g carbohydrates, 3.2 g fiber, 21 mg sodium.

Linda Gassenheimer is the author, most recently, of “Fast and Flavorful: Great Diabetes Meals from Market to Table.” Her website is dinnerinminutes.com. Yield: Makes 2 servings Yield: Makes 2 servings

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