Umami. This is what I subconsciously crave when I prepare my meals. I start with my protein or vegetable(s) as inspired by the season and then the herbs comes into play to enhance the enjoyment of the ingredients I choose.
In their pure states, trout is considered sour with a touch of umami, scallion as bitter and pungent, and fresh dill weed as salty. Dinner elements are coming into place as I go on to choose my vegetables. Beet for a bit of sweet and I’m almost there. To finish, asparagus (bitter, pungent, sweet), olive oil (biter, sweet, pungent) and a dash of sea salt for good measure. A pleasant, savoury dish is created.
Umami: An additional taste to the five flavours (sweet, salty, bitter, pungent, sour), that exudes a rounded, rich and savoury taste. Found in foods that are naturally rich in L-glutamine such as fish, shellfish, mushroom, and tomato.
This meal was created during a sister’s weekend in Vancouver. Originally we used baked spaghetti squash as a side which was equally delicious. I’ve made this recipe a few times since and I will most likely treasure it forever.
Prep time: 15 minutes
Cook time: 12 – 15 minutes
Yields: 2 servings
1/2 lb wild salmon or trout
2 tbsp. ghee, melted
4 scallion stalks (green onion), fine sliced
2 tbsp. fresh baby dill weed, fine chopped
2 garlic cloves, pressed or minced, optional
Sea salt, to sprinkle
1 medium golden beet, sliced
1 small bunch of asparagus, woody ends removed
Drizzle of olive oil
1/2 lemon, sliced into two to squeeze
Additional sea salt to serve, optional
1. Preheat your oven to 375 degrees and prepare the vegetables– peel and slice the golden beet and remove the woody ends of the asparagus bunch with a knife. Bring a small amount of water to a boil in a large enough saucepan to fit the asparagus lengthwise.
2. Rinse then pat your fish fillet with paper towel to dry. Place into a baking dish (I use an 8 x 8 inch glass baking dish). Transfer to the preheated oven to bake for 5 – 7 minutes.
3. Meanwhile slice the scallion, chop the dill weed, mince the optional garlic, and melt the ghee in a small saucepan over medium low heat. Mix these ingredients together in a small bowl.
4. Remove the fish from the oven and pour the herb and ghee mixture on top. Sprinkle with a generous amount of sea salt. Transfer back into the oven to cook for an additional 7 – 8 minutes. A general rule of thumb for cooking fish is to bake for 10 minutes per inch of thickness. I like to gauge doneness by looking at the flesh — if it flakes and appears to be less of a bright pink colour, it’s done! Keep in mind that fish continues to cook as you remove it from the oven.
5. Bring the steaming water to a boil in your saucepan or fry pan. Add the beet, cover, and cook over medium low heat for 4 – 5 minutes. Place the asparagus stalks on top and continue to steam for an additional 3 minutes, covered. Remove from heat immediately.
6. Transfer the fish fillets onto a plate alongside the golden beet and asparagus. Drizzle the vegetables with olive oil and sea salt and serve with a fresh quarter section per plate of fresh lemon to squeeze.
For a low fodmap variation swap asparagus for green beans and golden beet for a small serving of butternut squash.
If you are following a low histamine protocol make sure that your fish is fresh, or swap the fish for chicken.
I hope my post has given you insight today. If you’re interested in nutrition and acupuncture I’d be happy to guide you along. Please visit www.vcaspa.com to book online or call 250-590-4341. To learn more about my acupuncture practice, follow @hayley_stobbs on Instagram.
Wishing you love & vitality,
Hayley Stobbs R.Ac, CNC