Simple but impressive. Combines sweet and umami with a firm and mild fish. Substitute Cod or Halibut or even Chilean Sea Bass.
Selecting the right fish and the right pieces is important. Be selective! They should have the same size and shape - about 6-7oz for each portion.
Wash and pat dry your pieces. Trim any ugly parts. Mix miso and maple syrup in a shallow bowl. Add the fish. Quick Marinade or up to 3 hours in the fridge. Make a pan searing hot. Add oil. Carefully place fish into pan. Sear on the first side (ultimately will be your "presentation side") using a "one-turn" cooking method (basically, we want to cook it 75% of the way on the first side and then just one-turn to give it a minute or two on the second side.) After cooking the first side, turn the fish over and add the remaining marinade. Cook one or two minutes uncovered and then cover for two more minutes (add some water if it's getting too dry - you want to maintain a sauce and it may seize up!).
Plate with cilantro sprigs and sesame seeds.
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Serving Size: 1 Serving (267g) | ||
Recipe Makes: 4 Servings | ||
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Calories: 432 | ||
Calories from Fat: 196 (45%) | ||
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Amt Per Serving | % DV | |
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Total Fat 21.7g | 29 % | |
Saturated Fat 3.3g | 17 % | |
Monounsaturated Fat 7.6g | ||
Polyunsanturated Fat 8.6g | ||
Cholesterol 136.1mg | 42 % | |
Sodium 1160mg | 40 % | |
Potassium 788.3mg | 21 % | |
Total Carbohydrate 10.8g | 3 % | |
Dietary Fiber 1.5g | 6 % | |
Sugars, other 9.3g | ||
Protein 46.6g | 67 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 432
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