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February 20, 2005
Green Tea and Salmon Soup
by Karen Kurtak, LAc
Ingredients:- 6 cups filtered water
- 1/3-1/2 lb wild salmon
- 1 tsp green tea
- Wakame seaweed (2 or 3 medium pieces OR about ¼ cup crushed)
- Organic, brown Basmati Rice ( ¼ cup uncooked or ½- ¾ cup cooked)
Note: If you have type 2 diabetes or insulin resistance, use less rice or eliminate it from the recipe.
- Organic Bok Choy 4-5 stalks with leaves, washed and chopped
- 3-5 tbsp Miso paste (MSG free) – The delicate flavor of light miso works best to avoid overpowering the other ingredients. Adjust the amount to your taste preference.
How to prepare:
The rice can be prepared ahead of time and added at the end OR at the beginning:- Bring water to a boil, add 1/3 cup dry basmati rice
- Reduce heat to medium-low and cook covered for 25 minutes
- Add salmon, green tea, and wakame and lightly simmer on low to medium-low for an additional 10-12 minutes or until salmon flakes easily
- Break the salmon into bite-size pieces in the broth and remove the skin if you desire.
- With a spoon, press the miso paste through a strainer submerged in the broth OR add the miso paste and stir until dissolved.
- Important – when adding the miso, the broth should be barely at a simmer. If the heat is too high many of health benefits of the miso are destroyed.
- Add the bok choy and allow to simmer 2-3 more minutes
- Note: If bok choy cooks too long it will become to soft so add it just before serving.
The health benefits of this delicious, nourishing recipe are extensive. It is high in minerals and antioxidants. Along with many other vitamins, it provides omega-3 fats, healthy amino acids, indole-3-carbinol, beta carotene and folic acid.
© Karen Kurtak, 2005
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