Dinner in minutes

Spicy wasabi amps up pan-cooked salmon

 
 
 <span class="cutline_leadin">Splash of spice: </span>Wasabi adds a touch of heat to pan-cooked salmon.
Splash of spice: Wasabi adds a touch of heat to pan-cooked salmon.
Linda Gassenheimer / For the Miami Herald

Main dish

Wasabi Crusted Salmon

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 another 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.

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.


Side dish

Pan Roasted Ginger Corn and Broccoli

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 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.

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.


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 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.

The wasabi adds a nice Asian flavor and dash of heat to this healthy, easy dish.

Helpful Hints

• Prepared horseradish can be used instead of wasabi powder.

• Use any reduced-fat oil and vinegar dressing.

• If wild salmon is unavailable, 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.

Wine

Fred Tasker’s wine suggestion: “The zing in this dish suggests a fruity pinot noir.”

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 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.

Find more of Linda Gassenheimer’s work on her website, dinnerinminutes.com, and on Twitter, @lgassenheimer.

Read more Dinner In Minutes stories from the Miami Herald

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