Miso Glazed Double Sesame Mahi Mahi
Preparation Time: 20 minutes
Marinating Time: 10 minutes
Cooking Time: 8 minutes
Calories: 266 per serving
Percent from Fat: 19%
Food as MedicineSM Ingredient: Miso
Food as MedicineSM TipMiso is also an excellent source of manganese, zinc, phosphorus and copper, which help strengthen your immune system.
Culinary Taste TipLike tofu, miso absorbs flavors from other ingredients. Unlike tofu, miso already has salty, sour, bitter and sweet flavors from the start.
Culinary Technique TipMarinating the fish fillets not only provides flavor, but helps block HCAs, cancer-causing chemicals created when you cook certain foods to well-done.
Ingredients3 tablespoons yellow or red miso paste, such as Eden Organic brand
2 tablespoons mirin (Japanese rice wine)
1 tablespoon dark sesame oil
1/4 teaspoon crushed red pepper flakes
4 (5 to 6 ounce) mahi mahi fish fillets
10 ounces (2 cups) frozen baby peas, thawed, preferably organic such as Cascadian Farm brand
6 cups packed baby spinach leaves (6 ounces)
1 teaspoon each: sesame seeds and black sesame seeds or 2 teaspoons Eden Shake seasoning mix
PreparationCombine miso paste, mirin, sesame oil and pepper flakes; mix well. Transfer 2 tablespoons of the mixture to a large saucepan; set aside. Marinate fish in remaining mixture 10 minutes. Place fish on a baking sheet; broil 4 to 5 inches from heat source without turning 6 to 8 minutes depending on thickness of fish or until fish is opaque in center.
Meanwhile, stir peas into miso mixture in saucepan. Cover; cook over medium heat until peas are heated through, about 2 minutes. Add spinach to saucepan; cover and cook 1 minute. Uncover; turn with tongs until spinach is barely wilted. Transfer mixture to four serving plates; top with fish and sesame seeds.
SubstitutionsHalibut fish fillets may replace the mahi mahi if desired.
Nutritional AnalysisTotal fat (g): 5.6; Fat calories (kc): 49; Cholesterol (mg): 103; Trans fatty acids (g): 0; Saturated fat (g): 0.8; Polyunsaturated fat (g): 1.7; Monounsaturated fat (g): 1.7; Fiber (g): 5.3; Carbohydrates (g): 20; Sugar (g): 5.4; Protein (g): 31; Sodium (mg): 433; Calcium (mg) 53.
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