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Salmon, Watercress & Sencha Soup

This recipe calls for nori seaweed and wasabi – a strong, pungent Japanese green horseradish made by mixing water (or in this case, green tea) with a powdered base. Both are available in the Japanese food section of most major supermarkets or Asian markets.

Food as Medicine
Eating just two servings of omega-3 rich fatty fish such as salmon weekly was shown in one six-month study to lower triglycerides (a form of fat in the bloodstream) better than an equivalent quantity of fat in vegetable oil.


2 1/2 rounded teaspoons sencha (tea) leaves
16 ounces spring water
2 large salmon filets, about 3/4-inch thick
1 tablespoon (extra-virgin) olive oil
White pepper to taste
4 cups steamed rice, cooled
1/2 cup chopped watercress
1 sheet toasted Nori seaweed, cut into thin strips


1. Brew sencha in hot (170º F) spring water for about 2 minutes. Decant immediately after it has been brewed; set aside.

2. Lightly brush the filets with olive oil and sprinkle a pinch of white pepper on each side.

3. Grill or broil salmon about 4 minutes on each side, depending on size. The filets should flake easily with a fork when they are done.

4. Gently remove skin and bones, and shred the filets with a fork.

5. Place rice in four deep bowls, arranging fish atop rice. Sprinkle with watercress. Pour hot brewed sencha into bowls until rice is nearly submerged.

6. In a small bowl, dilute the wasabi with some of the same tea. Garnish the bowls of fish and rice with the nori and a tiny bit of the wasabi.

7. Serve immediately.

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Serves 4

Recipe from The Book of Green Tea by Diana Rosen (Storey Publishing, 2000)


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