Wild salmon with shitake mushrooms

 

 

Heart healthy salmon with shitake mushrooms

Serves 2

Here is an Asian influenced way to cook salmon, a great source of omega 3 essential fatty acids, which contributes to mental and cardiovascular health as well as decreasing inflammation.

This is a great recipe particularly for those that are not really fans of fatty fish as the mushrooms, ginger and tamari cut through the fat and add their own flavours to the meal to make it “less fishy” You can also substitute ocean trout for the salmon, which has a milder flavour.

Additionally, just a couple of flavourful shitake mushrooms enhance any meal.  Antiviral and containing lentinan, an immunostimulant shitake may be useful as part of the treatment of many conditions including diabetes, cancer, AIDS, and chronic fatigue. Researchers have also noted that they lower high cholesterol.

Ingredients

2 x 150g Wild salmon fillets

2 shitake mushrooms sliced

1 eschallot sliced on the diagonal 

1 tspn tamari (wheat free soy sauce)

1 tspn freshly chopped coriander leaves

½ tspn grated ginger

½ red chilli finely chopped (optional)

Method

Preheat pan over medium heat

Place the fish fillets skin side down

Layer the mushroom slices, eschallots over the fillets.

Sprinkle the ginger, coriander & chilli over the top.

Drizzle on the tamari.

Place well fitting lid over.  

You can also cook this recipe in the oven (180oC) use a glass pyrex bakng dish with a lid.

The fish steam bakes, gently cooking the flesh whilst protecting the omega 3 fats. In a pan this will take approximately 10 minutes, in the oven 15-20mins. Fish is cooked when you can gently separate the flakes with a fork.

Lift out of dish with a spatula and the skin will peel away from flesh. 

Serving suggestion

Serve with brown rice and steamed Chinese greens, e.g. bok choy, Chinese broccoli, snow peas.  Spoon juices from pan over fish, rice and vegetables.