Crispy Miso and Sunflower Crusted Salmon

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Skill Level
Preparation Time 10 minutes Total Time 25 minutes
Servings 2 Cost Per Serving $5.73
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2 filets (about 4oz each)Salmon or Trout
1 tbspMiso Paste
1 tbspMaple
1/4 cupSunflower Seeds
2 tbspFresh Basil or Cilantro, finely chopped
5Green Onions, roughly chopped
1 eachBell Pepper (any colour), roughly chopped
1 tbspOlive Oil


  1. Preheat the oven to 400 degrees F
  2. Place your peppers and onions on a baking sheet lined with parchment paper, lightly season and dress with olive oil. Toss and spread across the pan evenly.
  3. Combine the juice and zest of one lime with your miso past until well mixed together into a thin paste. Rub over the top of your fish.
  4. Combine the sunflower seeds with maple syrup and your fresh or dried herbs. Mix well and press gently into the top of your fish.
  5. Place the fish over top of your vegetables and bake in the oven for about 10 minutes or until the fish flakes apart.
  6. (optional) For a delicious sauce to serve with your fish, blanch about 1 cup of peeled broccoli stalks until soft and puree in a blender with half an avocado and the juice of 1 lime. Use a little of the cooking water to thin out if needed, and season to taste.


  • Limit your consumption of red meat (pork, lamb, beef) by eating less than 500 grams / week to reduce the risk of colorectal cancer. Avoid eating processed meat (hot dog, bacon, deli meats) and save it for special occasions to decrease the risk of colorectal cancer. 
  • Replace red meat with fish, eggs, or lean chicken and turkey. You can also try having meatless meals that are made up of whole grains, legumes nuts, vegetables and fruit more often. 
  • Omega 3 fatty acids are heart healthy fats that your body cannot make naturally, so it is important to get them from food. These fats have anti-inflammatory properties, which are known to help reduce heart disease and some types of cancers. They are also important for nerve, brain and eye development.