Grilled miso fish with Asian greens and rice
Summary
Get ready to dive into a culinary masterpiece: Grilled miso fish with Asian greens and rice. This dish is not only incredibly delicious but also packed with nutrition, making it a perfect fit for those on a health and fitness journey. In this guide, we’ll walk you through each step of crafting this delicacy, ensuring you get it right the first time. So, let’s get cooking, shall we?
Ingredients You’ll Need
- White fish fillets (like cod or snapper): 2 pieces, roughly 6 ounces each (170 grams)
- Miso paste: 2 tablespoons (30 grams)
- Soy sauce: 1 tablespoon (15 ml)
- Ginger, grated: 1 teaspoon (5 grams)
- Garlic, minced: 1 clove (about 5 grams)
- Sesame oil: 2 teaspoons (10 ml)
- Honey: 1 teaspoon (5 ml)
- Mixed Asian greens (like bok choy, Chinese broccoli): 2 cups (475 ml)
- Rice: 1 cup (190 grams)
- Green onions, finely chopped: for garnish
Time Needed
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Total Time: 35 minutes
Serves 2
Nutritional Facts (Per Serving)
- Calories: 520
- Protein: 35 grams
- Fat: 10 grams
- Carbohydrates: 70 grams
- Dietary Fiber: 4 grams
- Sugars: 5 grams
- Sodium: 500 mg
Step-by-Step Instructions
- Start by preparing your rice. Rinse the rice under cold water until the water runs clear. This will help remove any excess starch. In a medium-sized pot, combine the rice with 2 cups of water. Bring to a boil, then reduce the heat to low, cover, and simmer for about 15 minutes or until rice is tender. Once done, keep it covered and set aside.
- While the rice is cooking, in a mixing bowl, whisk together the miso paste, soy sauce, grated ginger, minced garlic, sesame oil, and honey. This will be your marinade.
- Place your fish fillets in the marinade, ensuring they are fully covered. Let them soak up the flavors for at least 10 minutes.
- Preheat your grill or grill pan over medium heat.
- Once heated, place the marinated fish fillets on the grill. Cook each side for about 5 minutes or until the fish easily flakes with a fork.
- In a separate pan, heat a teaspoon of sesame oil over medium heat. Add your Asian greens and sauté until they are tender and have a bright green color. This should take about 3-5 minutes.
- Divide the cooked rice between two plates. Top with grilled miso fish and sautéed Asian greens. Garnish with chopped green onions.
Tips for the Perfect Grilled Miso Fish
- Opt for a thicker white fish fillet. It holds the marinade better and grills up perfectly without falling apart.
- Ensure your grill or grill pan is well-heated before placing the fish. This helps in achieving those perfectly charred lines.
- Always keep a close eye on the fish while grilling. Overcooking can make it dry.
Serving Suggestions
- A dash of lime or lemon juice can elevate the taste of the grilled miso fish with Asian greens and rice.
- Consider serving with a side of pickled radish or kimchi for that extra Asian flair.
- Pair with a chilled iced tea or sparkling water for a refreshing mealtime experience.
There you have it! Grilled miso fish with Asian greens and rice is a delightful dish that is both flavorful and nourishing. At AH7, we aim to bring you recipes that are not only tasty but also cater to your health and fitness needs. Dive into this delicacy and let us know how it turned out. Remember, the journey to health is filled with delicious stops like these. Bon appétit!
Grilled miso fish with Asian greens and rice
Get ready to dive into a culinary masterpiece: Grilled miso fish with Asian greens and rice. This dish is not only incredibly delicious but also packed with nutrition, making it a perfect fit for those on a health and fitness journey. In this guide, we’ll walk you through each step of crafting this delicacy, ensuring you get it right the first time. So, let’s get cooking, shall we?
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Nutritions
Nutrition Facts
Grilled miso fish with Asian greens and rice
Amount per Serving
Calories
520
% Daily Value*
Fat
10
g
15
%
Sodium
500
mg
22
%
Carbohydrates
70
g
23
%
Fiber
4
g
17
%
Sugar
5
g
6
%
Protein
35
g
70
%
* Percent Daily Values are based on a 2000 calorie diet.
Ingredients
- – White fish fillets like cod or snapper: 2 pieces, roughly 6 ounces each (170 grams)
- – Miso paste: 2 tablespoons 30 grams
- – Soy sauce: 1 tablespoon 15 ml
- – Ginger grated: 1 teaspoon (5 grams)
- – Garlic minced: 1 clove (about 5 grams)
- – Sesame oil: 2 teaspoons 10 ml
- – Honey: 1 teaspoon 5 ml
- – Mixed Asian greens like bok choy, Chinese broccoli: 2 cups (475 ml)
- – Rice: 1 cup 190 grams
- – Green onions finely chopped: for garnish
Instructions
- Start by preparing your rice. Rinse the rice under cold water until the water runs clear. This will help remove any excess starch. In a medium-sized pot, combine the rice with 2 cups of water. Bring to a boil, then reduce the heat to low, cover, and simmer for about 15 minutes or until rice is tender. Once done, keep it covered and set aside.
- While the rice is cooking, in a mixing bowl, whisk together the miso paste, soy sauce, grated ginger, minced garlic, sesame oil, and honey. This will be your marinade.
- Place your fish fillets in the marinade, ensuring they are fully covered. Let them soak up the flavors for at least 10 minutes.
- Preheat your grill or grill pan over medium heat.
- Once heated, place the marinated fish fillets on the grill. Cook each side for about 5 minutes or until the fish easily flakes with a fork.
- In a separate pan, heat a teaspoon of sesame oil over medium heat. Add your Asian greens and sauté until they are tender and have a bright green color. This should take about 3-5 minutes.
- Divide the cooked rice between two plates. Top with grilled miso fish and sautéed Asian greens. Garnish with chopped green onions.
Notes
1. Opt for a thicker white fish fillet. It holds the marinade better and grills up perfectly without falling apart.
2. Ensure your grill or grill pan is well-heated before placing the fish. This helps in achieving those perfectly charred lines.
3. Always keep a close eye on the fish while grilling. Overcooking can make it dry.
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