Salmon Cutlets with Wasabi- (and garlicky Pak Choi)
Salmon is a super versatile source of protein and omegas readily lending itself to endless sauce possibilities that complement this oily fish. Wasabi is maybe a more unusual accompaniment outside of a Japanese restaurant, but it has amazing benefits for when you have a cold or a blocked nose! The recipe is also quick to prepare when you are short of time after getting home from work. Serves 2.
- 2 salmon cutlets
- 4 spring onions
- 3 tbsp liquid aminos, or soy sauce if you prefer
- 2 tsp wasabi paste or powder
- 1 tsp runny honey
- Heat the oven to 200 degrees C/ 400F/Gas mark 6
- Mix together the aminos, wasabi and honey to make a marinade, and place the cutlets in an oven dish on top of the marinade. Spoon the marinade on top to coat the cutlets well. Cover and leave for 10 minutes while you prepare the vegetables. Turn the culets over to be sure both sides are coated.
- Place the dish of cutlets in the pre-heated oven and cook for 15 – 20 minutes until the flesh is cooked through.
- Serve with green vegetables of choice.
Here’s a separate recipe for the Pak Choi if you have more time, and want to make a more impressive healthy dish. Serves 2
- Olive oil
- 2 cloves of garlic, finely chopped
- Juice of 2 oranges
- Juice of 1 lime
- 1tsp grated lime zest
- 250gm pakchoi, leaves separated
- 2 tsp aminos
- 1tsp runny honey
- Sea salt and black pepper to season
- Heat a little of the oil in a small pan, add the garlic cloves and cook until softened.
- Add the orangeand lime juice and zest, simmer very gently until it has reduced, adding the aminos and honey, and heat everything together untilthe sauce has slightly thickened. Season with salt and pepper.
- Heat a little olive oil in another pan, add the pakchoi and stir fry for about 2 minutes.
- Serve alongside the salmon and pour the garlic and citrus sauce over the pakchoi.
This recipe has the multiple health benefits of omega rich salmon, flavonoids from the citrus fruits; and wasabi contains volatile oils that work as an irritant to the mucous membranes of the respiratory tract, causing them to secrete a thin, watery mucous which helps to clear blockages caused by thicker mucous or catarrh.
Flavonoids are a group of plant molecules thought to provide health benefits through cell signalling pathways and antioxidant effects, together with anti-inflammatory benefits boosting our immune system.
Salmon is well known to be a very rich source of Omega 3 Fatty Acids, with all its anti-inflammatory benefits especially for joint pain, heart and brain health and it’s also a great source of protein. Also high in B vitamins for a healthy nervous system; a good source of potassium; loaded with selenium with thyroid balance benefits and immune strengthening benefits; contains astaxanthin which can help reduce blood pressure, improve heart health, prevent diabetes and decrease the risk of brain damage.
Pak Choi or Bok Choi are one of those super greens vegetables. The phenols and phytonutrients in pakchoi are now known to contain the full spectrum of over 70 antioxidants. It also contains glucosinolates, sulphur-containing compounds associated with reduced risk of cancer. The greatest concentration being found in the leaves than most other cruciferous vegetables, including broccoli, cabbage, cauliflower, and kale. Only mustard green shoots contain more. The vitamin A content is ranked the 11th richest source, together with significant levels of other carotenoids – for example, lutein – with eye health benefits.