Miso fish tray bake

So, you’re looking for an innovative, flavorsome, and healthy recipe? Look no further! Our Miso fish tray bake is here to delight your taste buds. It combines the unique taste of miso with the succulent texture of fish, all baked to perfection. Easy to prepare and packed with nutrients, this dish will quickly become a favourite.

Ingredients

• 2 fillets of white fish (such as cod or haddock) [around 150g each (5.3 ounces)]
• 2 tablespoons of miso paste [30g (1 ounce)]
• 1 tablespoon of honey [15g (0.5 ounce)]
• 1 tablespoon of soy sauce [15ml (0.5 fluid ounce)]
• 2 cloves of garlic, finely chopped
• 1 tablespoon of fresh ginger, grated [6g (0.2 ounce)]
• 2 large carrots, cut into thin strips [200g (7 ounces)]
• 1 red bell pepper, sliced [150g (5.3 ounces)]
• 2 spring onions, chopped [30g (1 ounce)]
• 1 tablespoon of sesame seeds [9g (0.3 ounce)]

Preparation Time: 15 minutes
Cooking Time: 25 minutes
Serves: 2

Nutritional Facts

Per serving:

• Calories: 350
• Protein: 35g
• Carbohydrates: 22g
• Fat: 12g
• Fiber: 4g
• Sugar: 12g

Steps to Prepare

1. Preheat your oven to 200°C (392°F).
2. In a bowl, mix together the miso paste, honey, soy sauce, chopped garlic, and grated ginger.
3. Place the fish fillets on a baking tray.
4. Generously brush the miso mixture onto the fish.
5. Arrange the carrot strips and red pepper slices around the fish.
6. Bake in the oven for 20-25 minutes, until the fish is cooked through and the vegetables are tender.
7. Sprinkle the chopped spring onions and sesame seeds over the Miso fish tray bake before serving.

Tips to Remember

1. For a spicier Miso fish tray bake, add a finely chopped red chili to the miso mixture.
2. Ensure the fish is fully covered with the miso mixture to maximize flavor.
3. If you prefer your vegetables more cooked, roast them for 10 minutes before adding the fish.

Serving Suggestions

Enjoy your Miso fish tray bake hot from the oven. It pairs well with a side of steamed rice or quinoa. For an extra dose of greens, serve with a simple spinach or kale salad. Remember, the Miso fish tray bake is not just a meal, it’s a culinary experience packed with health and flavor.

At AH7, we are committed to helping you stay fit and healthy without compromising on taste. Our Miso fish tray bake is a testament to that. So, go ahead and give it a try. You won’t be disappointed!