Miso Ginger Salmon with Veggies and Sweet Potato Mash

This Miso Ginger Salmon is part of a series of recipes exclusively developed for NOVOS, following the principles of the NOVOS Longevity Diet. While many recipes cater to specific dietary trends—like paleo, keto, or low-carb—the NOVOS Longevity Diet focuses solely on promoting long-term health and vitality. This dish combines high-quality protein from wild-caught salmon with nutrient-rich vegetables and a flavorful miso marinade, all selected for their longevity benefits. By incorporating ingredients that support heart health, cognitive function, and cellular repair, this recipe goes beyond satisfying your taste buds—it nourishes your body at a deeper level, helping you build your health for years to come.

This recipe was developed by Van Nguyen, a former sous-chef chef at the legendary three Michelin star restaurants, French Laundry and Per Se.

Why These Ingredients Work for Longevity

Salmon

Why it’s beneficial for longevity: Wild-caught salmon is packed with omega-3 fatty acids, which are crucial for heart and brain health. They help reduce inflammation, support cognitive function, and may even lower the risk of chronic diseases. High-quality proteins and antioxidants in salmon (like astaxanthin) also contribute to muscle maintenance, skin protection, and cellular health as we age.

Miso Paste

Why it’s beneficial for longevity: Miso is a fermented soybean paste rich in probiotics, which promote gut health. A healthy gut is linked to improved immunity, better nutrient absorption, and even mood regulation. Miso is also a source of B vitamins, zinc, and antioxidants, which support immune function and protect against cellular damage.

Coconut Aminos

Why it’s beneficial for longevity: This soy sauce alternative is made from fermented coconut sap and has a lower sodium content, reducing strain on blood pressure. Rich in amino acids, coconut aminos support protein synthesis, which is essential for muscle health and longevity.

Ginger

Why it’s beneficial for longevity: Ginger contains bioactive compounds like gingerol that have potent anti-inflammatory and antioxidant properties. It helps combat oxidative stress, supports digestion, and may lower the risk of age-related diseases like cardiovascular disease and diabetes.

Garlic

Why it’s beneficial for longevity: Garlic is rich in sulfur compounds that boost the body’s natural detoxification processes and support immune health. Regular consumption of garlic has been associated with lower blood pressure, improved cholesterol levels, and reduced risk of chronic illnesses.

Sesame Oil

Why it’s beneficial for longevity: Sesame oil is a healthy fat with high levels of sesamin and sesamol, two powerful antioxidants that support heart health and combat oxidative stress. It’s also known to support healthy lipid levels, aiding in the prevention of cardiovascular diseases.

Rice Vinegar

Why it’s beneficial for longevity: Rice vinegar promotes good digestion and may help control blood sugar levels after meals, which is crucial for longevity. Its acetic acid content has been shown to support metabolic health and prevent spikes in blood sugar and insulin.

Sweet Potato

Why it’s beneficial for longevity: Sweet potatoes are rich in beta-carotene, a potent antioxidant that is converted into vitamin A in the body. Vitamin A supports eye health, skin regeneration, and immune function. Additionally, they are a great source of fiber, which promotes gut health and helps stabilize blood sugar levels.

Broccoli

Why it’s beneficial for longevity: Broccoli is a powerhouse of nutrients, including sulforaphane—a compound shown to activate longevity genes and reduce inflammation. It also provides vitamin C, vitamin K, and folate, which support cellular health and DNA repair.

Cauliflower

Why it’s beneficial for longevity: Cauliflower is part of the cruciferous vegetable family, known for its high content of glucosinolates, which support detoxification and cellular protection. It’s rich in choline, an essential nutrient for brain health, and antioxidants that fight free radical damage.

Mushrooms (Shiitake, Maitake, or Cremini)

Why they’re beneficial for longevity: Mushrooms are one of the best natural sources of beta-glucans, which enhance immune function and help the body fight off infections and age-related diseases. They are also rich in B vitamins and minerals like selenium, which protect cells from oxidative stress.

White Onion

Why it’s beneficial for longevity: Onions contain quercetin and sulfur compounds, which have anti-inflammatory and immune-boosting properties. They also support cardiovascular health by reducing blood pressure and cholesterol levels.

Miso Ginger Salmon with Mashed Sweet Potato, Wild Mushrooms, Broccoli, and Cauliflower

Serving: 2

Prep time: 15 min

Cooking time: 45 min

Calories Per Serving: 634

INGREDIENTS:

Miso Ginger Salmon:

• 2x 4oz wild-caught salmon
• 2 Tablespoons of yellow or red miso paste
• 2 Tablespoons of hot water
• ¼ cup of liquid coconut aminos
• 1 Tablespoon of grated ginger
• 1 Tablespoon of minced garlic
• 1 Tablespoon of sesame oil
• 1 Tablespoon of white rice vinegar

Sauté Vegetables:

• 1 Tablespoon olive oil
• 2 medium-sized sweet potatoes
• 2 cups of cut and washed broccoli
• 2 cups of cut and washed cauliflower
• 2 cups of sliced shiitake, maitake, or cremini mushrooms
• ¼ cup of sliced white onion

Optional toppings:

• Black pepper
• Green onion for garnish

PREPARATION:

1. Preheat the oven to 400°F.
2. Wrap the sweet potatoes individually in foil. Place them on a tray and bake for 40 minutes or until tender (test by inserting a fork into the center).
3. Add broccoli and cauliflower to another baking tray, toss with olive oil and salt, and bake for 20 minutes alongside the sweet potatoes. They should maintain some crunch to retain maximum nutrients.
4. While the vegetables are baking, prepare the miso sauce by mixing miso paste with hot water until dissolved. Add coconut aminos, white rice vinegar, sesame oil, grated ginger, and minced garlic, and stir until smooth.
5. Heat a tablespoon of olive oil in a sauté pan, add sliced mushrooms and ¼ cup of sliced white onion, and stir occasionally. Cook for 15-20 minutes until the mushrooms are tender.
6. To cook the salmon, pat it dry with a paper towel and season with salt and pepper.
7. Heat a tablespoon of olive oil in another sauté pan. Place the salmon skin-side down and cook each side for 4 minutes or until golden brown. For well-done salmon, transfer the pan to the oven until the internal temperature reaches 145°F.
8. Pour ⅔ of the miso sauce into the pan and cook for an additional 45-60 seconds.
9. Remove the sweet potatoes, peel off the skin, and mash with a fork. Season with salt and pepper to taste.
10. Serve the salmon with mashed sweet potato, roasted broccoli, cauliflower, and sautéed mushrooms on the side. Top with chopped green onion, black pepper, and additional miso sauce as desired.

Check out our full collection of recipes designed to support your longevity goals. For a more comprehensive approach, download the NOVOS Life app to gain insights into your lifestyle, Biological Age and receive personalized guidance.