Mango Miso Fish Food

CHILLI LIME SEA BASS WITH MANGO SALSA

Steps:

• To make the mango salsa, peel and cube the mango. Add to a bowl with the red onion, pepper and chilli. Add the lime juice and coriander and stir to combine. Add salt to taste.
• Mix the chilli lime marinade ingredients together in a small bowl.
• Season both sides of the sea bass fillets lightly with salt then brush both sides generously with the marinade.
• Heat a lightly oiled non-stick frying pan over a medium-high heat.
• Add the sea bass fillets to the pan skin-side down and fry for 3-4 minutes. Flip and cook for a further minute - the fish should be opaque.
• Serve the sea bass with mango salsa and some rice or green salad.

ALASKAN COD MISOYAKI FISH BURGER

Steps:

• For the miso sauce and marinade: Combine the mirin and sake in a pot and bring to a boil to burn off the alcohol. Add the sugar to the mixture and dissolve. Add the miso and cook until a light caramel color is achieved. Remove from the heat and cool completely. Once completely cooled, separate out the amount desired for drizzling on the burgers.
• For the cod: Rinse and pat dry the cod fillets before marinating. Take the remaining amount of miso marinade and rub it over the fish. Cover and marinade in the fridge for 2 days.
• For the amazu dressing: Combine the sugar, rice vinegar, salt and kombu in a pot and bring to a simmer to mix thoroughly. Remove from the heat, cover and refrigerate for 24 hours. After 24 hours, remove the kombu.
• For the amazu salad: Toss together the arugula, radishes and pickled red ginger in a large bowl. Toss with the amazu dressing.
• Remove the cod from the fridge and remove any excess miso marinade off the fish. Broil on medium-high heat until golden brown, 3 to 4 minutes.
• For the burgers: Toast the brioche buns. Add 1 piece of broiled cod fillet and drizzle the reserved miso sauce over the fillet. Top with 1 cup of the amazu salad.

MISO-GLAZED FISH

Steps:

• Combine the mirin and sake in the smallest saucepan you have and bring to a boil over high heat. Boil 20 seconds, taking care not to boil off much of the liquid, then turn the heat to low and stir in the miso and the sugar. Whisk over medium heat without letting the mixture boil until the sugar has dissolved. Remove from the heat and whisk in the sesame oil. Allow to cool. Transfer to a wide glass or stainless steel bowl or baking dish.
• Pat the fish fillets dry and brush or rub on both sides with the marinade, then place them in the baking dish and turn them over a few times in the marinade remaining in the dish. Cover with plastic wrap and marinate for 2 to 3 hours, or for up to a day.
• Light the broiler or prepare a grill. Line a sheet pan with foil and oil the foil. Tap each fillet against the sides of the bowl or dish so excess marinade will slide off. Place skin side up on the baking sheet if broiling.
• Place the fish skin side down on the grill, or skin side up under the broiler, about 6 inches from the heat. Broil or grill for 2 to 3 minutes on each side, until the surface browns and blackens in spots. If necessary (this will depend on the thickness of the fillets) finish in a 400-degree oven, for about 5 minutes, until the fish is opaque and can be pulled apart easily with a fork.

MISO HONEY GLAZED FISH

Steps:

• Heat the oven to 475 degrees F.
• Whisk together the miso and honey in a small bowl. Lay the fish fillets in a 6 by 10-inch glass baking dish and brush with the glaze. Put the dish in the oven on the middle rack and bake until the fish reaches an internal temperature of 135 degrees F on an instant-read thermometer, about 15 to 20 minutes. Remove from the oven and let rest in the dish for 5 minutes before serving.

MANGO-MISO FISH

Steps:

• Preheat the oven to 450°F.
• Wipe the inside and lid of a cast-iron Dutch oven with macadamia nut oil.
• Rinse the rice in a strainer under cold water until the water runs clear. Pour the rice and the lentils into the pot and add the liquid. Sprinkle with mint. Place the fish on top.
• In a small bowl, mix the mango, miso, mirin, and sake, then pour over the fish. Lightly season with salt and pepper. Cover with the mushroom and bell pepper slices.
• Arrange the tomato wedges in a layer. Top with the spinach until the pot is full.
• Cover and bake for 40 to 45 minutes, or until 3 minutes after the aroma of a fully cooked meal escapes the oven. Serve immediately.
• Calories: 295
• Protein: 27g
• Carbohydrates: 42g
• Fat: 3g
• Cholesterol: 19mg
• Sodium: 406mg
• Fiber: 13g