Microwaving is an excellent way to cook oily fish and has been shown to preserve more omega 3 fats than frying. These beneficial essential fatty acids help maintain healthy heart and brain function. Try this simple, high-protein supper, which is rich in umami flavours with a kick of ginger.
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Core and shred the cabbage, then put in a deep, microwave-safe dish or bowl along with the garlic, 2 tsp ginger, the chopped coriander stalks, 20g miso butter (about 5 pieces) and the soy sauce. Mix together, cover with a lid or plate and microwave on high for 2 minutes until softened.
Stir the cabbage mixture and sit the salmon fillets on top, dividing the remaining 10g miso butter, 1 tsp ginger and sliced red chilli between the tops of the fillets. Cover again and microwave on high for 3 minutes, depending on the thickness of the fillets, until the fish is completely cooked through and opaque, and can be flaked with a fork. Set aside for minutes, still covered, to rest.
Meanwhile, put the noodles in a separate bowl, cover with a plate and microwave on high for 2 minutes 30 seconds until piping hot. Uncover the fish and carefully transfer the salmon to a separate plate. Add the hot noodles to the cabbage mixture with the coriander leaves and lime juice. Divide between two serving plates or shallow bowls. Top each with a salmon fillet and serve with lime wedges.
WHY IT’S GOOD FOR YOU
Salmon and other oily fish are high in vitamin D, which helps your body absorb calcium – essential for healthy bones and muscles.
Typical values per serving when made using specific products in recipe
Energy | 2,338kJ/ 558kcals |
|---|---|
Fat | 23g |
Saturated Fat | 8g |
Carbohydrates | 48g |
Sugars | 7.4g |
Fibre | 11g |
Protein | 35g |
Salt | 1.6g |
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