AGEIST Meal: Maple Miso Salmon

This Maple Miso Salmon recipe is a powerhouse weeknight dinner: omega-3-rich wild salmon meets a bold glaze of maple syrup, miso, and soy for a perfectly caramelized finish. Served over fiber-rich brown rice and a side of sautéed spinach, this dish covers all your bases—healthy fats, a complete protein, slow-burning carbs, and nutrient-rich greens—all in under 30 minutes. (Bonus points for that sprinkle of furikake on top.)

Key Ingredients & Their Health Benefits

• Wild Salmon: High in omega-3 fatty acids and an excellent source of lean protein; supports heart and brain health. (Try to buy MSC Certified Fish to support sustainable fishing.)
• Miso Paste: Fermented and probiotic-rich; may benefit gut health and digestion
• Maple Syrup: Natural sweetener with trace minerals; pairs beautifully with savory marinades
• Spinach: High in iron, vitamin K, and antioxidants; anti-inflammatory and supports bone health

Recipe for Maple Miso Salmon

Recommended serving: One 6-oz. fillet with one 1/2 cup cooked brown rice and a side of sautéed spinach

Nutritional Information Per Serving

Calories: ~430
Protein: 34 g
Carbohydrates: 20 g
Healthy Fats: 24 g
Fiber: 3 g

Ingredients

For the Salmon

• 1.5 lbs. of wild salmon fillets (if one big filet, slice into 4 roughly 6-oz. pieces)
• 1 tbsp. miso paste
• 4 tsp. real maple syrup
• 3 tsp. soy sauce
• 2 tsp. garlic, minced
• 3 tsp. olive oil

For the Recommended Sides

• 1 cup uncooked brown rice (yields ~2.5 cups cooked)
• 3 cups fresh spinach (or more)
• Olive oil, for sautéing
• Red pepper flakes and salt, to taste
• Optional: Furikake seasoning, for garnish

Instructions

* See Recipe Tips below*

1. Preheat the Oven: Set your oven to 400ºF and line a baking tray with parchment paper.
2. Make the Marinade: In a small bowl, whisk together miso paste, maple syrup, soy sauce, garlic, and olive oil.
3. Marinate the Salmon: Place the salmon fillets in a low dish or bowl. Pour the marinade over the top and ensure even coating. Let sit for 10–15 minutes, if time allows.
4. Bake the Salmon: Transfer fillets to the prepared baking tray. Bake for 10–12 minutes, or until the fish flakes easily with a fork.
5. Cook the Rice: While the salmon bakes, cook the brown rice according to package instructions.
6. Sauté the Spinach: In a pan over medium-low heat, add a splash of olive oil. Toss in the spinach, season with salt and red pepper flakes, and sauté until just wilted.
7. Plate & Serve: Serve salmon over brown rice, top with sautéed spinach, and finish with a sprinkle of furikake seasoning.

Storage & Shelf Life

• Store leftovers in an airtight container in the fridge for up to 2 days
• Salmon can be gently reheated in a skillet or eaten cold over a salad
• Rice and spinach can be made ahead and reheated easily

Recipe Tips

• Don’t overbake your salmon; check it at 10 minutes and pull as soon as it flakes
• Sub soy sauce for tamari or coconut aminos for a gluten-free marinade
• Add sliced avocado or pickled ginger for extra texture and flavor contrast