Hawaii Foods
Hawaii Foods - Nutrition with aloha College of Tropical Agriculture and Human Resources Cancer Center
Search  Browse  Learn  Discover

Four-Seeded Salmon with Kabocha Miso Risotto
Four-Seeded Salmon with Kabocha Miso Risotto Enlarge Image


  • 1 lb Salmon fillet - cut into 4 pieces
  • 2 tsp Soy Sauce
  • 2 Tbsp Sesame seeds
  • 1/2 tsp Black mustard seeds
  • 1 tsp Poppy seeds
  • 1/2 tsp Fennel Seeds
  • 2 tsp Vegetable oil

  • Kabocha Miso Risotto:

  • 4 cup Japanese stock (see recipe below)
  • 8 oz Kabocha pumpkin - diced 1/2-inch cube (about 2 cups)
  • 1-2 cups Hot water - (as needed)
  • 1 tsp Vegetable oil
  • 3/4 cup Arborio rice
  • 1/4 cup Sake
  • 1/4 cup Garlic chives diced
  • 1 Tbsp Miso, white - (dissolved in 1/4 cup cold water)

  • Japanese Stock: (makes about 4 cups)

  • 4 1/2 cups Water
  • 1 piece Dashi konbu, 6" x 7" (about .3 oz), cut in half
  • 1 piece Ginger - 2" x 1" (slice and crush slightly)
  • 2 each Dried shiitake mushrooms
  • 1/4 tsp Grated lemon zest
  • 4 packets Shaved bonito flakes (1 oz packets)


  1. Marinate salmon in soy sauce 10 minutes.
  2. Mix seeds together, pour onto a plate.
  3. Dredge one side of each salmon fillet in seed mix, thoroughly coating one side.
  4. Heat oil in pan on medium, place salmon seed side down in hot pan.
  5. Cook until seeds start to brown (about 3 minutes) then, flip over.
  6. Pour marinating juices into the pan and cook until juices evaporate.
  7. Continue to cook until brown and just cooked through (4-8 minutes).

  8. Kabocha Miso Risotto:

  9. Cook kabocha in stock until just tender, strain reserving stock and kabocha separately
  10. Heat reserved stock until hot but not boiling.
  11. In a large heavy bottomed sauté pan, sauté rice in vegetable oil, 1 minute.
  12. Add sake to pan, stirring.
  13. Add stock 1/2 cup at a time, stirring after each addition until absorbed.
  14. If rice is still not cooked, add hot water as needed, 1/2 cup at a time.
  15. Rice is done when grains are a little firm and sauce is creamy (about 20-30 minutes).
  16. Add garlic chives and kabocha.
  17. Remove pan from heat and stir in miso and water. Serve immediately.

  18. Japanese Stock:

  19. Bring water, konbu, ginger, shiitake mushrooms and lemon zest to a boil
  20. Remove from heat, add bonito flakes, cover and let steep 45 minutes.
  21. Strain soup, squeezing as much liquid out of solids as possible.
  22. Discard solids, cool stock and store in refrigerator or freeze for later use.


  • If need to reduce sodium further, substitute with reduced sodium soy sauce
  • This dish is slightly higher in cholesterol which comes from the oil in the salmon. Remember that all foods have varying amounts of nutrients. Some we try to limit such as sodium, cholesterol, and saturated fats and other we try to increase in our diet such as fiber, monounsaturated (olive and canola) oils, and polyunsaturated (flax products, fish) oils which contains other beneficial nutrients such as the omega-3 fats in the salmon fishoil.

Recipe makes : 4 servings
Serving size : 1 serving
Calories (kcal): 352
Protein (g): 31
Carbohydrate (g): 27
Total Dietary Fiber (g): 2
Total Fat (g): 11
Saturated Fat (g): 2
Monounsaturated Fat (g): 4
Polyunsaturated Fat (g): 4
Cholesterol (mg): 70
Vitamin A (RE): 177
Vitamin E (alpha-TE): 2
Vitamin C (mg): 4
Thiamin (mg): 0
Riboflavin (mg): 0
Niacin (mg): 10
Folate (mcg): 21
Vitamin B-6 (mg): 0
Vitamin B-12 (mcg): 4
Calcium (mg): 49
Iron (mg): 2
Magnesium (mg): 71
Phosphorus (mg): 390
Zinc (mg): 2
Potassium (mg): 615
Sodium (mg): 466

Source: A Dash of Aloha Cookbook, Kapi'olani Community College, University of Hawai'i, 2007