Salmon Miso Soup, a One Bowl Meal for Winter

salmon miso

It’s crunch time for holiday shopping– Christmas is in less than a week and Hanukkah is already halfway over.  As promised, here’s another easy and satisfying recipe that will give you all the energy you need for your holiday errands.  It will take just a few simple ingredients and require 20 minutes or less of your time.  It’s also perfectly warming for this chilly, damp season (after last year’s drought, we’ve finally gotten rain in the San Francisco Bay Area, and a whole lot of it!).  This is a high protein, low carbohydrate meal that is a one-bowl meal of comfort food, Japanese style.  Enjoy this, your holiday preparations and, don’t forget, your holidays!

Thank you for coming by! If you’re in the San Francisco Bay Area and would like to join me in the kitchen, please come to my next healthy cooking class: Modern Chinese New Year Feast, at Draeger’s Cooking School in San Mateo, 1/21/15 at 6:30 PM.  And for the full schedule of cooking classes, please visit (and “Like”) my Facebook page, The Doctor’s Spicebox.  

Cheers!

Salmon Miso Soup

Serves: 4

Ingredients

6 cups water

3 tablespoons shiro (white) miso

1 tablespoon mirin (Japanese sweet rice wine)

1/2 lb salmon steak or filet, cut into 4 equal chunks

1/2 lb soft or firm tofu, cut into 1/2 inch cubes

2 cups greens, such as baby bok choy, baby spinach, kale (if not baby, cut roughly into 2 inch size pieces)

8 scallions, sliced into thin rings

optional: steamed brown rice, about 1/2 cup cooked per person

P1070573

Technique

  1. Add water, miso and mirin to a pot and bring to a boil. Stir well until miso is completely dissolved.
  1. Add salmon and tofu and bring back to a boil for another 5 minutes.
  1. Add greens , stir well, and turn off heat.
  1. Serve in individual bowls. Optionally, add 1/2 cup cooked brown rice into the bottom of each bowl prior to adding soup. Add scallions just before serving.

Nutrition Facts (per serving)

Cal 156

Protein 17 g

Carb 8 g

Sugar 3 g

Fat 6 g

Sodium 647 mg

Optional accompaniment of 1/2 cup cooked brown rice adds per serving an additional:

Cal 109

Protein 2 g

Carb 23 g

Sugar 0 g

Fat 1 g

Sodium 1 mg

Miso is high in sodium, which is the only nutritional downfall of this recipe.  Those who are watching their sodium intake can reduce the miso to 2 tablespoons, if desired.  Also note that while the carbohydrate content of brown rice is significant, it has a low glycemic index as whole grain, which means it release sugar into the bloodstream slowly and steadily and will help you maintain your energy levels much better than white rice.