Weekly Recipe #136: Asian Salmon Barley Soup

By Sara Patino, University of Minnesota - TEP Dietetic Intern, on rotation with Open Arms

At least once a year, my family and I stumble upon a scrumptious restaurant dish we can’t live without. One year, it happened to be a shockingly different, but oh so delicious, soup containing salmon and barley, and my parents frantically tried to recreate it. Luckily, they were able to identify the key ingredients in the soup and make a very similar dish for us all to enjoy. I actual prefer this soup to the original.

This soup offers a lot of nutritional power. Salmon is known for its high content of Omega-3 fatty acids, which help to decrease cholesterol levels and protect against deterioration of one’s brain as it ages. Barley is high in selenium, which has been shown to reduce the risk of cancer.

Photo courtesy: Sara Patino

Asian Salmon Barley Soup (Serves 3 people)
Ingredients: 2 filets of wild Alaskan salmon
2 tbsp. tamari

1 long strand of shallot

1 tbsp. extra virgin olive oil

1 tbsp. sesame oil 

1 cup barley
2 cups water
Pinch of sea salt
1.5 inches of fresh ginger, peeled and shredded
32 oz. low sodium vegetable stock

optional: cilantro

Directions:

1. Cut the salmon into pieces and take off the skin if desired. Place it in a bowl with the tamari, extra virgin olive oil, sesame oil, and the green sections from the shallot. Leave it covered for 30-60 minutes.
2. While salmon is marinating, cook the barley with the water and a pinch of salt. Cook until there is no more water. Once cooked add the ginger to the barley.
3. Add the vegetable stock to the barley and place the stove on low. When the stock has boiled for 5 minutes, add in the salmon mixture and the rest of the shallots (the white sections).
4. Cook on low for about 10 minutes or until the salmon is fully cooked.
Optional: Garnish with cilantro.