Miso-Glazed Salmon with Steamed Rice and Crunchy Vegetables
An anti-inflammatory dish combining omega-3s from salmon with miso probiotics to nourish your gut microbiome every day.
Ingredients
- 2 salmon fillets (approximately 150g each)
- 2 tablespoons white or rice miso paste (unpasteurised, organic if possible)
- 1 tablespoon tamari (gluten-free soy sauce)
- 1 teaspoon sesame oil
- 1 teaspoon maple syrup
- 1 teaspoon fresh ginger, finely grated
- 160g white rice (basmati or jasmine)
- 2 medium carrots
- 1 medium courgette
- 100g fresh baby spinach
- 1 tablespoon sesame seeds (to garnish)
- 2 sprigs fresh chives, finely snipped (to garnish)
- A few drops of lime juice
- A pinch of fine salt (use sparingly, as miso is already salty)
Instructions
Preparation Steps
-
Cook the rice. Rinse the white rice under cold running water until the water runs clear, to remove excess starch. Cook using the absorption method: place the rice in a saucepan with 320ml of cold water, bring to the boil over a high heat, then reduce to the lowest heat, cover with a lid and leave to cook for 12 to 15 minutes until all the water has been absorbed. Remove from the heat and leave to rest, still covered, for 5 minutes — this gives the rice a light, easily digestible texture.
-
Make the miso glaze. In a small bowl, mix together the miso paste, tamari, sesame oil, maple syrup and grated ginger with a fork until you have a smooth, uniform paste. Set aside. ⚠️ Do not heat this mixture at this stage: it will be applied at the end of cooking to preserve the digestive enzymes and natural probiotics found in the miso.
-
Steam the vegetables. Peel the carrots and cut them into batons or thin rounds. Slice the courgette into half-moons roughly 5mm thick. Fill a saucepan with water and bring to the boil, then place the vegetables in a steamer basket above the boiling water. Cover and steam for 6 to 8 minutes: the vegetables should remain slightly crisp to retain their prebiotic fibre and water-soluble nutrients. In the final minute, add the baby spinach on top to wilt it gently without fully cooking it through.
-
Cook the salmon. Preheat your oven to 200°C (fan). Line a baking tray with baking parchment. Place the salmon fillets skin-side down on the tray. Generously brush the top of each fillet with half of the miso glaze. Bake for 10 minutes.
-
Apply the final glaze off the heat. As soon as the salmon comes out of the oven, immediately brush each fillet with the remaining fresh miso glaze. This step — applied away from direct heat — is key: it allows the probiotics and enzymes in the miso to settle onto the warm salmon without being destroyed by excessive heat. Leave to rest for 2 minutes before plating up.
-
Plate up. Using a small bowl or a large spoon, shape a mound of white rice on each plate. Arrange the steamed vegetables — carrots, courgette and spinach — neatly alongside the rice. Gently place the miso-glazed salmon fillet on top or leaning against the rice. Squeeze a few drops of lime juice over everything to balance the flavours and support mineral absorption.
-
Garnish and serve. Scatter toasted sesame seeds and snipped chives over each plate for added texture and freshness. Serve immediately, piping hot.
💡 Gut-Friendly Tips
- For those sensitive to IBS or following a low-FODMAP protocol: choose a rice miso (free from barley and wheat) or a long-fermented hatcho miso. These varieties tend to be better tolerated, as prolonged fermentation breaks down the fermentable oligosaccharides responsible for bloating.
- Unpasteurised miso: always opt for a live, unpasteurised miso to benefit fully from its probiotics and natural digestive enzymes.
- Swap the vegetables: replace the courgette or carrots with green beans, pak choi or bamboo shoots depending on the season — all are low-FODMAP-friendly in reasonable portions.
- Gluten-free option: check that your tamari is clearly labelled "gluten-free" before using.