Recipe: Ginger-Scallion Baked Salmon with Baby Bok Choy

by Michelle Dudash, Chef and Registered Dietitian Nutritionist

April 20, 2012 • 2 comments

Fresh wild Alaskan salmon season runs spring through October, so this omega-3-rich fish graces my menu often during this time of year. Wild salmon has a cleaner taste than farm-raised Atlantic, is healthier for ocean life, and doesn’t contain worrisome levels of PCBs (polychlorinated biphenyls), a toxic industrial chemical that lingers in certain bodies of water. To mix things up, you could swap U.S. Atlantic ahi tuna for salmon.

This marinade packs a lot of flavor in little time, which is why it’s perfect for a busy weeknight dinner. For more intense flavor, marinate salmon in the refrigerator for at least 1 hour, up to overnight. For a satisfying lunch, toss leftover salmon into a salad of spinach, avocado, mandarin oranges, almonds and sesame vinaigrette.

Ginger-Scallion Baked Salmon with Baby Bok Choy

Expeller-pressed canola oil spray

2 baby bok choy, cores removed, cut into eighths

1 1/8 pounds (510 g) wild Alaskan salmon filet, skin removed, deboned, rinsed, patted dry

3 scallions, green parts thinly sliced, white parts chopped, divided

2 tablespoons (22 g)  Chinese mustard

2 teaspoons reduced sodium soy sauce

2 teaspoons dark sesame seed oil

1 clove garlic, minced

1 1/2 teaspoons minced gingerroot (or 1/2 teaspoon ground ginger)

1/4 teaspoon freshly ground black pepper (or crushed Szechuan pepper)

2 tablespoons (28 ml) dry vermouth, dry sherry, or sake

Preheat oven to 350⁰F (180⁰C, or gas mark 4). Coat a 9×13-inch (23×33-cm) baking pan with spray. Cut bok choy lengthwise into eighths. Arrange the bok choy in the pan crosswise, providing a bed for the salmon, with thick ends nearly touching pan edges for even cooking.

Cut the salmon into 4 equal pieces, folding the thin ends underneath fillets (to give each piece even thickness), and place salmon on top of the bok choy.

Whisk together the white scallion pieces, mustard, soy sauce, sesame oil, garlic, ginger and pepper. Spoon the marinade on top of the salmon and drizzle vermouth on the bok choy. Cover pan with foil and bake for 15 minutes. Garnish with green scallion pieces and serve hot.

Makes 4 servings, 1 piece salmon and 2 pieces of bok choy each

Prep time: 15 minutes, Cook time: 15 minutes

Nutrition Facts (per serving): 285 calories, 17 g total fat, 3.5 g saturated fat, 0 g trans fat, 250 mg sodium, 62 mg cholesterol, 2 g total carbohydrate, 1 g fiber, 24 g protein, 5% DV iron, 6% DV calcium, 38% DV Vitamin A, 40% DV Vitamin C.

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Ginger-Scallion Baked Salmon with Baby Bok Choy

By Michelle Dudash, Chef and Registered Dietitian Nutritionist Published: April 20, 2012

• Yield: 4 salmon pieces with 8 pieces of bok choy (4 Servings)
• Prep: 15 mins
• Cook: 15 mins
• Ready In: 30 mins

Healthy baked wild salmon with flavorful marinade, served with bok choy.

Ingredients

• expeller-pressed canola oil spray
• 2 baby bok choy cores removed, cut into eigths
• 1 1/8 pounds (510 g) wild Alaskan salmon fillets skin removed, deboned, rinsed, patted dry
• 3 scallions green parts thinly sliced, white parts chopeed, divided
• 2 tablespoons (22 g) Chinese mustard
• 2 teaspoons reduced sodium soy sauce
• 2 teaspoons dark sesame seed oil
• 1 clove garlic minced
• 1 1/2 teaspoons gingerroot minced (or 1/2 teaspoon ground ginger)
• 1/4 teaspoon ground black pepper or crushed Szechuan pepper
• 2 tablespoons (28 ml) dry vermouth or dry sherry, or sake

Instructions

1. Preheat oven to 350⁰F(180⁰C, or gas mark 4) . Coat a 9×13-inch (23×33-cm)baking pan with spray. Cut bok choy lengthwise into eighths. Arrange the bok choy in the pan crosswise, providing a bed for the salmon, with thick ends nearly touching pan edges for even cooking.
   
2. Cut the salmon into 4 equal pieces, folding the thin ends underneath fillets (to give each piece even thickness), and place salmon on top of the bok choy.
   
3. Whisk together the white scallion pieces, mustard, soy sauce, sesame oil, garlic, ginger and pepper. Spoon the marinade on top of the salmon and drizzle vermouth on the bok choy. Cover pan with foil and bake for 15 minutes. Garnish with green scallion pieces and serve hot.
   

• Cuisine: Seafood
• Course: Entrée
• Skill Level: Moderate