Miso is a funky and salty paste made from fermented soybeans, and is one of my all time favorite ingredients to cook with. In this recipe we combine miso with spicy ginger, sweet orange, and a little sesame oil for a light and umami-packed marinade that is absolutely delicious and excellent for you as well. You can use this marinade on any type of fish or even chicken if you go that way.
YOU WILL NEED:
Two fish fillets. I used swordfish here but you can use salmon, mahi mahi, flounder, cod, tilapia, or whatever else is working for you.
Two tablespoons miso (any kind is fine, I use Shiro)
Sesame oil (1 teaspoon)
1 teaspoon honey
*Juice of one orange
*Juice of half a lemon
*Thumb sized piece of ginger , grated
OR substitute the * ingredients for 1/3 cup of TURBO JUICE if you have some leftover.
Whisk all the ingredients together with 1/4 cup of water. Add your proteins to the marinade and let sit in the refrigerator for 2 hours, or overnight. Because miso is a live fermented food (before we cook it, of course), the probiotics in it will help to tenderize the protein- so you really can't marinate it too much. It'll just get better the longer it's in there for.
When ready to cook, remove the fish from the marinade and wipe any excess off with a paper towel. Miso can burn easily and since we'll be putting the fish in the hot pan, we don't want there to be any excess on there that will burn up.
Get your pan nice and hot, drizzle some olive oil in there. Place your fish in the pan (skin side down if there's a side with skin on it) and sear on either side. Reduce the heat to low, add the remainder of the marinade and cover. Cook covered for 3-5 minutes or until done. This will allow the marinade to go deeper into the fish as it finishes cooking, as well as cooking off any fish bits in the marinade that we wouldn't want to try raw. The lower heat keeps the miso from burning and it will reduce down into a lovely sauce that you can spoon (sparingly, as it's salty) over the top of the fish or steamed vegetables on the side!
I've been cooking since I was seven. Institute of Culinary Education grad and NYC trained chef. Food dork. Health nut. Bounty Hunter of beige foods. I don't think there needs to be a separation between food that's good and food that's good for you.