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Ricetta Pan Fried Miso Salmon bowl with Faro or Wheatberries

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This dish is absolutely amazing and also makes a beautiful and fun party dish. We've served this three times since we discovered it - once at home and twice for parties. It's been a huge hit every time and multiple people have asked for the recipe, so I am happy to finally share it. Don't be scared to try wheat berries or faro if you haven't had them. They taste like slightly crunchy and nutty brown rice in this dish. I think they are fantastic. If you know that you or your kids don't like them though, feel free to substitute brown or white rice. We've done that for our youngest who is 9 and doesn't like the crunchier texture of wheat berries. This meal is excellent the next day as leftovers!

Tempo Preparazione:
Tempo di cottura:
Porzioni: 4
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Ingredienti

Cost per serving $2.62 vedi dettagli
  • 1 1/2 cups wheat berries or faro
  • 2 tsp toasted sesame oil
  • Kosher salt
  • 2 Tbsp mayonnaise
  • 2 Tbsp white miso paste
  • 1 Tbsp mirin
  • 1 Tbsp rice vinegar
  • 1 Tbsp sesame seeds
  • One 8-ounce salmon fillet (preferably with skin), cut into 4 equal pieces
  • 1 tsp vegetable oil
  • 2 cups very thinly sliced green cabbage (about 1/4 small head)
  • 1 firm-ripe avocado, sliced
  • 2 scallions, thinly sliced
  • 2 sheets toasted nori (seaweed snack), cut into thin strips
  • 1 lemon, quartered into wedges
  • 6 ounces Tuna poke (optional)

Istruzioni

  1. Bring a medium saucepan of water to a boil. Add the wheat berries or faro, and cook until plump and tender, 35 to 40 minutes. Drain the wheat berries, and transfer them to a medium bowl. Toss with the sesame oil and 1/2 teaspoon salt. Serve warm or at room temperature. (The wheat berries can be cooked and refrigerated in an airtight container up to 2 days ahead. Microwave just enough to take the chill off, about 2 minutes, stirring about halfway through.)
  2. While the wheat berries cook, whisk together the mayonnaise, miso, mirin, vinegar and 1 tablespoon water in a small bowl until smooth.
  3. Swirl the sesame seeds in a medium nonstick skillet over medium heat until toasted and golden, about 2 minutes. Pour them into a small bowl.
  4. Season the salmon liberally with salt. Add the oil to the skillet, set over medium-high heat and heat the oil until it just starts to smoke faintly. Arrange the salmon, skin-side down, in the skillet. As the salmon cooks you'll see the dark orange flesh turn a paler orange. Once the lighter color reaches about 2/3 up the side of each piece, turn the salmon over; continue to cook for about 1 minute more (for medium-rare) for thicker pieces, 30 seconds more for thinner pieces. As each piece finishes, remove it from the skillet and transfer it to a plate.
  5. Build the bowls: Evenly divide the wheat berries among 4 bowls. Make neat piles and/or rows of the cabbage, avocado and scallions. Top each with a piece of salmon and some miso sauce, a sprinkling of sesame and some seaweed-snack strips. Serve each bowl with a lemon wedge. Alternatively, set the ingredients out as a buffet and let people serve themselves.
  6. One day when served this at a party we served tuna poke as an appetizer and served the poke that remained as an additional side dish to be added to the bowls. While it is not necessary, it made a nice addition!

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Nutrition Facts

Amount Per Serving %DV
Serving Size 179g
Recipe makes 4 servings
Calories 253  
Calories from Fat 163 64%
Total Fat 18.37g 23%
Saturated Fat 3.14g 13%
Trans Fat 0.03g  
Cholesterol 31mg 10%
Sodium 79mg 3%
Potassium 393mg 11%
Total Carbs 8.77g 2%
Dietary Fiber 4.3g 14%
Sugars 4.08g 3%
Protein 13.4g 21%
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Recensioni

  • Nancy Miyasaki
    I've served this recipe at my book club gathering and for a dinner party and it has gotten rave reviews. It's is also one of my kids' current favorites. I hope you'll try it!
    Ho cucinato/assaggiato questa ricetta!
    • Claudia lamascolo
      salmon is my favorite although I have no idea what some of the ingredients are I am off to look online to be more than Italianated! looks scrumptious and I am so going to broaden my horizons!

      Commenti

      • ShaleeDP
        25 Maggio 2016
        Oh i love salmon! I like this recipe.. hope i can recreate it :)

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