Turn­ing Ja­panese for a pro­tein fix

Salmon and soya beans in tasty com­bi­na­tion to tempt the whole fam­ily

Central Otago Mirror - - FEATURES - Method

Fu­rikake, though strange sound­ing, is as or­di­nary a sea­son­ing in Ja­pan as salt and pep­per are here. You find this bright mix­ture of seaweed, shiso leaf, dried fish and sesame seeds in shak­ers through­out restau­rants in Ja­pan (and in the New World su­per­mar­ket in­ter­na­tional sec­tion here). It adds lay­ers of flavour to dishes with its com­plex­ity and de­li­cious­ness.

Edamame, oth­er­wise known as soya bean, is a highly nu­tri­tious food that has been cul­ti­vated for thou­sands of years.

The ver­sa­tile soya bean has many uses; fer­mented and aged it is made into soya sauce while soak­ing dried soya beans and grind­ing them with wa­ter pro­duces soya milk, a popular dairy al­ter­na­tive.

Depend­ing on their use, soy­abeans are picked at dif­fer­ent stages of ma­tu­rity, and in the case of the edamame, are picked at their peak ripeness, just be­fore they harden.

They are then blanched, snap frozen and pack­aged which is the prod­uct we gen­er­ally see in the su­per­mar­kets to­day.

Soya beans are con­sid­ered to be a source of com­plete pro­tein.

This means they are a source of pro­tein that con­tains suf­fi­cient pro­por­tions of all of the nine es­sen­tial amino acids the hu­man body re­quires to func­tion prop­erly.

Some meat has this same pro­file, but comes with the less healthy fats our bod­ies do not need. This has made this de­light­ful bean a favourite for ve­gan’s and veg­e­tar­i­ans.

The recipe be­low is great for the whole fam­ily. One of my chil­dren does not like miso, so I re­placed his sauce sim­ply with a lit­tle soya sauce and sesame oil mixed. I also added broc­coli to their dishes for ex­tra nu­tri­tion.

If you can find a shop that sells black rice noodles use th­ese, they are packed full of nu­tri­tion and add a vi­brant colour to the dish.


4 pieces fresh salmon (about 130g each) 6 spring onions thinly sliced, sep­a­rat­ing white and green parts 3 cloves gar­lic crushed 1 thumbs of peeled gin­ger grated

cu­cum­ber sliced long-ways in half, seeds scooped out then sliced thinly 250g edamame 400g-ra­men noo­dle (from in­ter­na­tional sec­tion of su­per­mar­ket) 4 tea­spoons of fu­rikake canola oil


2 Tbsp sesame oil 3 Tbsp white miso paste (or use 3 lit­tle sa­chets of miso soup)

cup of boil­ing wa­ter

1. Re­move salmon from fridge to bring to room tem­per­a­ture for cooking. Com­bine the in­gre­di­ents for the sauce, mix well and set aside.

2. Heat 1 Tbsp of canola oil and add in the gin­ger, gar­lic and white part of the spring onion and cook for 1-2 mins stir­ring oc­ca­sion­ally. Tip this into the sauce mix.

3. Next bring a small pot of wa­ter to boil and cook the edamame 1-2 mins then drain. Set aside.

4. Bring a large pot of wa­ter to boil and cook the ra­men ac­cord­ing to the in­struc­tions on the pack. Drain and set aside in a large bowl. Tip in the sauce mix, cu­cum­ber and edamame and com­bine thor­oughly.

5. Pat the salmon dry and sea­son with salt and pep­per, tak­ing spe­cial care to salt the skin side well, this helps the crisp­ing process.

6. Heat the same pan you cooked the gin­ger etc to a med high heat and add 2 Tbsp of oil. Cook the salmon for 3-4 mins skin side down un­til nice and crispy. Turn and cook for a fur­ther 2-3 mins depend­ing on how well you like it cooked. Salmon is best served pink in the cen­tre. Let it rest while you plate the meal.

7. Divide the noo­dle mix­ture evenly among four bowls. Place salmon across the top and sprin­kle with the green tops of the spring onions and the fu­rikake.

Fu­rikake crispy skinned salmon with edamame and miso noodles. Photo: Bec Stan­ley/ sup­plied

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