23 December 2016

In a previous article, we talked about eating for recovery and stressed the importance of protein intake to aid in the repair and development of muscles and tissue. 

First off, let’s define protein. Proteins are the building blocks of life. Every cell in the human body contains protein. It is a nutrient essential for building cells, tissue and muscle, as well as making hormones and anti-bodies.  Including fish, lean meat, poultry and dried beans in your diet will not only enhance the protein quality of the diet but will also supply iron, vitamin A and zinc. 

Fish and seafood are great sources of protein and are typically low in fat. While slightly higher in fat than other varieties, salmon gives you heart-healthy fats, calcium, and an almost a daily dose of vitamin D! 

A salmon recipe my dad has shared with me is one of my family’s favorite dishes. It’s hearty, healthy, and easy to make. 


12 oz salmon, cut into two pieces


Ground black pepper

6 oz dry soba noodles

Black and white sesame seeds

1 tablespoon chopped scallion


Teriyaki sauce:

3 tablespoons of naturally brewed Kikkoman soy sauce

½ cup mirin

2 tablespoons of sugar



1. Start with room-temperature salmon fillets. Remove the fish from the fridge about 15 to 20 minutes before you start cooking.

2. Add all the ingredients for Teriyaki Sauce in a small pan, simmer on low heat until it slightly thickens. Set aside. 

3. Make sure the salmon fillets are dry. Use a paper towel to pat each one dry. When the fillets are moist or wet, they’re more likely to stick to the pan.

4. Use a stainless-steel or cast iron skillet to fry the fish. Keep the flame on medium or medium-high, but before you put the fillets in, let the pan get hot. 

5. Pour some vegetable oil in, just enough to cover the pan, and let it simmer. Add the fish, skin-side down. Let it cook, do NOT poke, prod or move the fish around. Wait for the flesh to lighten to a pale pink color. Starting from the bottom, it may take you 4 minutes until the change in color moves up to ¾ of the fillet. Flip it flesh-side down and let it cook for two more minutes. 

6. Heat up a pot of water and bring to boil, cook the soba noodles until tender. Drain and transfer to a serving dish. 

7. Arrange the fillets on top of the noodles and drizzle the teriyaki sauce on top of the salmon. Garnish with sesame seeds, chopped scallions, and serve!