Featured Recipe: Wasabi Crusted Salmon with Pan Roasted Ginger Corn and Broccoli


Copyright Linda Gassenheimer

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 generally 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.

 

Recipes

WASABI CRUSTED SALMON

Recipe by Linda Gassenheimer

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 sauté 3 minutes.  Turn and sauté 3 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 2 plates.  Divide salmon in half and place each half over the cucumbers.  Serve with the bread.  Makes 2 servings.

PAN ROASTED GINGER CORN AND BROCCOLI

Recipe by Linda Gassenheimer

2 teaspoons canola oil

1 1/2-cups frozen corn kernels

1/4 pound broccoli florets (about 1 1/2 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 the corn, broccoli, red pepper and ginger.  Toss to coat the vegetables with the oil and cover with a lid.  Cook 5 minutes.  Add salt and pepper to taste. Divide in half and place on the plates with the salmon.  Makes 2 servings.

 

Nutrition Information

WASABI CRUSTED SALMON : 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: 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.

Shopping List

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

Staples: Olive oil spray, canola oil, reduced-fat mayonnaise, salt and black peppercorns.

 

Helpful Hints

  • Prepared horseradish can be used instead of wasabi powder
  • Any reduced-fat oil and vinegar dressing can be used.
  • Any type of fresh salmon can be used.
  • Ground ginger can be substituted for fresh ginger.

Countdown:

  • Make salmon and sauce.
  • While salmon cooks, prepare side dish ingredients.
  • Make Pan Roasted Corn and Broccoli.