Sheet Pan Miso Salmon and Green Beans

This sheet pan recipe has a special gut health ingredient – miso! Sheet pan dinners are becoming a staple for busy weeknights. Sheet pans dinners are versatile and can be mixed and matched with different ingredients and flavor blends.

Miso Salmon & Green Beans on a baking sheet

Gut Health:

More and more research is being studied about gut health and the connection to overall health. Some are even calling the gut a “second brain” as now studies are showing how much they continuously work together.
According to Harvard Medical School, a troubled intestine can send signals to the brain, just as a troubled brain can send signals to the gut. Therefore, a person’s stomach or intestinal distress can be the cause or the product of anxiety, stress, or depression because the brain and the gastrointestinal (GI) system are intimately connected. 

Why gut health is important

I’m sure you’ve heard about how probiotics support gut health. If not, probiotics are live bacteria and yeasts that are good for your health, especially your digestive system. We usually think of bacteria as something that causes diseases. The body is full of bacteria, both good and bad. Probiotics are often called “good” or “helpful” bacteria because they help keep the gut stay healthy.

hand holding Miso Master Organic Mellow White Miso


Food rich in probiotics includes yogurt, kefir and fermented foods like sauerkraut, kombucha, tempeh, and miso – the probiotic-rich food I used in this recipe.

What is Miso Paste?

In simple terms, miso is a fermented bean. Primarily, miso is made from soybeans, but any bean can be used. I use chickpea miso or white soybean miso often, just because it’s lighter in color and a more neutral flavor.

salmon with sesame seeds on a baking sheet

Varieties of Miso Paste

Diving a little deeper into the difference between varieties of miso, I consulted one of my favorite cooking resources, The Kitchn.

White Miso

White miso is made from soybeans that have been fermented with a large percentage of rice. The actual resulting color can range from white to light beige, and the miso has a definite sweet taste. White miso is best used in condiments like mayo or salad dressings, or in light sauces.

Yellow Miso

Yellow miso is usually made from soybeans that have been fermented with barley and sometimes a small percentage of rice. It can be yellow to light brown in color. Yellow miso has a mild, earthy flavor and is better for general use in not only condiments, but soup, marinades, and glazes.

Red Miso

Red miso is typically made from soybeans fermented with barley or other grains, though with a higher percentage of soybeans and/or a longer fermentation period. It can range in color from red to dark brown. The deep umami flavor of red miso can overwhelm mild dishes but is perfect for hearty soups, braises, and glazes.

miso salmon and green beans on a sheet pan sprinkled with sesame seeds

My go-to miso brand is, Miso Master.

Many have an understanding that probiotics are important for gut health and with cold and flu season upon us, the best defense may be good gut health, but the key to these helpful gut health bacteria is feeding them with prebiotics for the probiotics to flourish in the gut.
Prebiotics are a type of fiber. They are un-digestible plant fibers that already live inside the large intestine. The more food, or prebiotics, that probiotics have to eat, the more efficiently these live bacteria work and the healthier your gut will be.

Prebiotics are found in whole foods that are packed with fiber (aka. plants)! To improve gut health, a mixture of both probiotics and prebiotics is needed. Probiotics need to be fed (by prebiotics) in order to remain active and healthy and to benefit you as much as possible.

Bottom Line

Prebiotics (fiber) is the food for probiotics (helpful bacteria) to flourish, to improve gut health.

Let’s put it this way: It’s like you can’t out-exercise a poor diet. The same goes for gut health. You can’t consume more probiotics without consuming prebiotics to improve gut health.

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salmon and green beans on a sheet pan

Sheet Pan Miso Salmon and Green Beans

  • Author: Chef Julie Harrington, RD
  • Prep Time: 10 mins
  • Cook Time: 12 mins
  • Total Time: 22 mins
  • Yield: 4 1x
  • Category: dinner

Description

Sheet pan dinners are becoming a staple for busy weeknights. They are versatile and can be mixed and matched with different ingredients and flavor blends. This sheet pan recipe has a special gut health ingredient – miso!


Ingredients

Scale
  • 1 ¼ pounds salmon, sliced into even portions
  • 2 tablespoons white miso
  • 1 teaspoon sesame oil
  • 1 tablespoon mirin
  • 1 tablespoon low-sodium soy sauce (or liquid aminos)
  • 1 tablespoon fresh ginger, minced
  • 1 clove garlic, minced
  • 1 lb. green beans, ends trimmed
  • 1 tablespoon sesame seeds, toasted
  • 2 scallions, thinly sliced

Instructions

  1. Preheat oven to 375 degrees F. Line a large baking sheet with parchment paper or coat with cooking spray.
  2. In a small bowl, whisk together miso, sesame oil, soy sauce, ginger, and garlic until smooth.
  3. In an even layer spread the green beans on the baking sheet. Make room in between green beans and place salmon skin side down. Brush salmon generously with miso mixture. Drizzle remaining miso mixture over green beans.
  4. Bake for 6-10 minutes, depending on the thickness of the salmon, until salmon is opaque in the center and can flake easily. Broil for the last 1-2 minutes.
  5. Garnish salmon and green beans with sesame seeds and scallions.

Keywords: dinner, salmon, sheet pan

Recipe Card powered byTasty Recipes

Disclosure: This recipe has been updated to be entered into the #CelebrateSeafood recipe contest.

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Grocery Store Finds: September 2017

Curious to see what ended up this dietitian’s cart this month?

Finally, the weather in NJ is starting to cool down and it’s starting to feel like Fall. Fall is my favorite season. I love the crisp cool weather, wearing scarves and boots, and the seasonal food! Bring on the apples, squashes, and hearty soups and stews.

I’m sure going to be busy in the kitchen this season. While not everything I eat is a full recipe, I pair items together to create well-balanced meals and snacks. Ready to see what was in my cart this month?

StarKist Selects:Grocery Store Finds: StarKist Tuna Selects via RDelicious Kitchen @RD_Kitchen

I first learned about StarKist Selects at the Today’s Dietitian conference. The American Heart Association recommends eating fish (particularly fatty fish) at least two times (two servings) a week. It is a struggle for many to eat fish because they feel intimidated by cooking it. I hear that a lot in my sessions, that clients would like to consume more fish, but they don’t want to prepare it. StarKist Selects Wild-Caught Pink Salmon in extra virgin olive oil is the perfect solution.
In a shelf stable single serving pack, this is a fish solution for on the go and can easily be packed to incorporate in a meal. I like adding these on top of my salads. Since it is packed in extra virgin olive oil, it doesn’t dry out, plus creates a less of a need to add any salad dressing.

Oui by Yoplait:

Grocery Store Finds: Yoplait Oui via RDelicious Kitchen @RD_Kitchen
New Oui yogurt by Yoplait brings me back to my trip to France. Oui is a French style yogurt with simple ingredients and a great taste. The texture is silky smooth. I was scraping every last bit from the jar. I was curious why they are in glass jars, so I did a little research. The glass jars are not only recyclable and great for reuse, but it also protects the integrity of the yogurt’s texture during the production and shipping process. Right now, I’m recycling my jars to grow herbs on my kitchen windowsill. Thanks Oui for sending me some samples to try!

Nourish Snacks:

Grocery Store Finds: Nourish Snacks via RDelicious Kitchen @RD_Kitchen
I almost didn’t recognize Nourish Snacks on the grocery shelf when I strolled up the aisle. I’ve talked about Nourish Snacks before. They are now offered in larger bags. Nearly 25% of our daily calories come from snacks, so it’s important we make these snacks count, nutritionally. Joy Bauer, RDN, nutrition expert of the TODAY Show and founder of Nourish Snacks, set out to create a nutritious grab-and-go snack that can work for any kind of snacker.

New Siggi’s Flavors:

Grocery Store Finds: Siggi's via RDelicious Kitchen @RD_Kitchen
Have you seen the new Siggi’s flavors? Yes, I know I just was chatting about another yogurt above. What can I say? I like variety. I was too excited not to share Siggi’s newest flavors: 4% banana & cinnamon and 9% chocolate. I’m obsessed!

Pumpkin Bars Selection:

Grocery Store Finds: Pumpkin Bars via RDelicious Kitchen @RD_Kitchen
It’s not Fall without everything being pumpkin, right? I know this isn’t just one item for this grocery store pick, but they all have the common seasonal theme: pumpkin! When choosing bars, think about when and why you are having them. Are they for a quick snack? Will they be part of a meal? Are you looking for a boost of protein? Not all bars are created equal. Look for wholesome ingredients without an excess amount of added sugar and think about how they are going to fuel you.
This is a little bit of a teaser for you. Next month, pumpkin guru Maggie from @onceuponapumpkin is taking over for a grocery store tour: pumpkin edition!
What new products have you discovered? What should I be on the lookout for next?

RDelicious Kitchen @RD_Kitchen

Hoisin & Lime Salmon

This recipe has minimal and simple ingredients that really work well together to a create simplistic, delicious salmon dinner.


salmon RD3.jpg

Hoisin & Lime Salmon
Makes 4 servings

 

Ingredients:
1 tbsp hoisin sauce
1 tbsp soy sauce
2 tbsp honey
2 cloves garlic, minced
1 lime (1/2 for juice, 1/2 for garnish slices)
4 (4 ounce) salmon fillets
salt and pepper

Directions:
1. Preheat the oven to 350 degrees F. Line a baking sheet with tin foil and/or cooking spray.
2. In a small bowl, mix together the hoisin sauce, soy sauce, honey, garlic and lime juice. Let the salmon marinade in the sauce mixture for about 20 minutes.
3. Place salmon on the baking sheet. Reserve the rest of the sauce mixture. Bake for about 6 minutes.
4. Drizzle on the rest of the sauce mixture and broil salmon for about 2-3 to create a glaze on top.
5. Garnish with a lemon slice and serve.

* Pair your salmon with garlic green beans with pecans.

salmon RD2.jpg


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(Nutrition Facts based on Calorie Count)

 

Enjoy!