Friday, 27 May 2011

Miso-Marinated Fish w Asian Greens and Rice

This is a twist on the Nobu Miso Black Cod recipe which uses black cod and white miso paste.  As both of these are not easily available I have opted for miso soup paste and regular white flaky fish which are both readily accessible from the supermarket making this a extremely yummy, low fat everyday meal.

You’ll need for 2:
  • 2 tbsp Mirin
  • 2 tbsp Sake
  • 2 tbsp Miso paste
  • 1 ½ tbsp caster sugar
  • 2 fillets of white fish.   I used line caught haddock loins (no skin) 130g each
  • 2 Pak choi
  • Pack of mixed baby corn and sugarsnap peas
  • Half a punnett of chestnut mushrooms
  • 150g basmati or jasmine rice

What to do:
Mix the first 4 ingredients together to make your marinade in a container with a lid or a shallow dish.  Pat dry the fish and coat thoroughly in the marinade.  Leave in the fridge for as long as you can – ideally 24 hours.  I only had 7 hours today and it was still delicious but longer is definitely better.

Line a baking sheet with foil as the sugar will cause the marinade to burn easily.  Preheat an oven to 200 degree c and also pre-heat your grill to high.

Weigh out your rice.  Rinse under cold water in a sieve and transfer to a pan with boiling salted water.  Boil for 12 minutes then drain in a sieve.  Pour over boiling water from a kettle and allow to steam dry for a few minutes.

Wipe off any excess marinade and place the fish on the foil lined tray.  Grill on high for a couple of minutes until the fish starts to brown and repeat on the other side.  Then transfer to the oven for 3 minutes to cook through.  Be careful not to overcook the fish.

Slice the Asian veggies.  You can choose any mix of Asian vegetables including mushrooms, spring onions, Chinese leaf, mangetout.  Stir fry in a splash of hot groundnut or vegetable oil adding a few glugs of soy for seasoning, and the rest of the marinade.  I also add a pinch of chilli flakes for a touch of heat.  Best enjoyed with a cold beer or a cold crisp glass of dry white wine!  Yum.

Weightwatchers Propoints: 11

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