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Marinated Salmon Fillet with Vegetable Salad


    As women enter their fifties, there’s an increased need for vitamin D as well as omega-3s and potassium. With vitamin-rich salmon that’s also packed with healthy omega-3 fats and a colourful salad that offers a healthy serving of vitamins and minerals, including potassium, this meal is a powerhouse of nutrition—and flavour.


    TIP: Shichimi togarashi is a Japanese blend of seven spices that often includes red chili flakes, dried orange peel, white and black sesame seeds, nori (seaweed) flakes, poppy seeds, and ginger. Ingredients may vary in some brands.


    Marinated Salmon Fillet with Vegetable Salad


    • 1 Tbsp (15 mL) white miso paste
    • 2 1/2 Tbsp (37 mL) rice vinegar, divided
    • 2 Tbsp (15 mL) low-sodium tamari soy sauce, divided
    • 1/4 tsp (1 mL) shichimi togarishi spice (see Tip)
    • 1 lb (450 g) boneless, skin-on salmon fillet
    • 2 cups (500 mL) bite-sized broccoli florets
    • 1 cup (250 mL) halved cherry tomatoes
    • 1/2 unpeeled English cucumber, thinly shaved into rounds
    • 3 Tbsp (45 mL) grapeseed oil, divided
    • 1 tsp (5 mL) toasted sesame oil
    • 1/4 cup (60 mL) chopped fresh parsley
    • 2 Tbsp (30 mL) finely chopped mint
    • 1 Tbsp (15 mL) toasted sesame seeds


    Per serving:

    • calories314
    • protein26g
    • fat20g
      • saturated fat3g
      • trans fat0g
    • carbohydrates7g
      • sugars2g
      • fibre2g
    • sodium726mg



    In small bowl, combine miso paste, 1 Tbsp (15 mL) rice vinegar, 1 Tbsp (15 mL) soy sauce, and shichimi togarishi. Stir to blend. Add a splash of water, if needed, to loosen mixture. On parchment-lined baking sheet, place salmon fillet, skin-side down, and spread miso mixture evenly overtop. Place salmon in refrigerator while preparing salad. Marinate for no longer than 20 minutes.


    In large bowl, combine broccoli, tomatoes, and cucumber. In small bowl, combine 2 Tbsp (30 mL) grapeseed oil, 1 1/2 Tbsp (22 mL) rice vinegar, 1 Tbsp (15 mL) soy sauce, and sesame oil. Whisk to blend. Drizzle over vegetables and lightly toss to coat. Salad can be made several hours ahead, before adding parsley, mint, and sesame seeds. Simply cover and marinate in refrigerator.


    Preheat oven to 400 F (200 C). Place baking sheet with salmon in oven and bake for 12 to 15 minutes or until almost baked through. Salmon will continue to cook once removed from oven.


    Sprinkle parsley, mint, and sesame seeds over salad ingredients and gently toss together. Scatter overtop of salmon. Serve immediately.


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    This recipe is part of the 4 Delectable Recipes That Are Amazing for Women's Health collection.



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    Going Pro

    Going Pro

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