Best Mango Miso Fish Recipes

MISO GLAZED COD

Miso Glazed Cod image

Provided by Ellie Krieger

Time 25m

Yield 6 servings

Number Of Ingredients 6

Ingredients

6 (6-ounce) black cod fillets, or regular cod fillets
1/3 cup low-sodium blond or white miso
1/4 cup dark brown sugar
1 teaspoon toasted sesame oil
2 tablespoons mirin (Japanese cooking wine)
Toasted sesame seeds and scallions, for garnish, optional

Steps:

Preheat broiler.
Rinse fish fillets and pat dry with paper towels. Combine miso, brown sugar, sesame oil and mirin and stir well until brown sugar is fully dissolved.
Brush about 2 tablespoons miso glaze on each fish fillet. Marinate for at least 30 minutes, or up to 1 hour. Place fish under broiler for 3 to 4 minutes, or until top is slightly charred and glaze has caramelized. Remove fish from oven and brush with remaining glaze. Lower oven to 375 degrees F. Cook an additional 5 to 6 minutes, until fish is flaky but not overcooked.
If desired, serve with toasted sesame seeds and scallions.

Nutrition Facts : Calories 220 calorie, Fat 3 grams, SaturatedFat 0.3 grams, Cholesterol 73 milligrams, Sodium 745 milligrams, Carbohydrate 14 grams, Fiber 1 grams, Protein 32 grams

MISO HONEY GLAZED FISH

Miso Honey Glazed Fish image

Provided by Alton Brown

Categories main-dish

Time 30m

Yield 4 servings

Number Of Ingredients 3

Ingredients

2 tablespoons light or white miso
2 tablespoons honey
4 (6-ounce) black cod or halibut fillets, 3/4 to 1-inch thick

Steps:

Heat the oven to 475 degrees F.
Whisk together the miso and honey in a small bowl. Lay the fish fillets in a 6 by 10-inch glass baking dish and brush with the glaze. Put the dish in the oven on the middle rack and bake until the fish reaches an internal temperature of 135 degrees F on an instant-read thermometer, about 15 to 20 minutes. Remove from the oven and let rest in the dish for 5 minutes before serving.

MANGO-MISO FISH

Mango-Miso Fish image

I've been finding fresh mangoes at my local grocery store often lately, but if you don't have one, use a can of puree or fresh orange juice. If you don't have macadamia nut oil, it's okay to use another nut oil or even olive oil, but realize you will lose some depth of flavor. Vary your meal by changing the lentils: Red lentils will result in a mushier texture, while green lentils will offer a more al dente eating experience. I like to use white or mellow-flavored miso paste, but the strength of miso flavor is really a personal preference.

Yield serves 2

Number Of Ingredients 15

Ingredients

2 teaspoons macadamia nut oil, other nut oil, or olive oil
1 cup sushi rice
1/2 cup dried lentils
1 3/4 cups broth (chicken or vegetable) or water
2 tablespoons chopped fresh mint
1/2 to 3/4 pound fish fillets or steaks (tilapia, mahi mahi, halibut, etc.)
1/4 cup fresh diced or canned pureed mango or pulpy orange juice
1 tablespoon miso paste
2 teaspoons mirin
3 tablespoons sake
Sea salt and freshly ground black pepper
1 portobello mushroom, sliced
1/2 red bell pepper, cored, seeded, and sliced
2 medium yellow or red tomatoes, cut into wedges
2 to 3 cups roughly chopped fresh spinach

Steps:

Preheat the oven to 450°F.
Wipe the inside and lid of a cast-iron Dutch oven with macadamia nut oil.
Rinse the rice in a strainer under cold water until the water runs clear. Pour the rice and the lentils into the pot and add the liquid. Sprinkle with mint. Place the fish on top.
In a small bowl, mix the mango, miso, mirin, and sake, then pour over the fish. Lightly season with salt and pepper. Cover with the mushroom and bell pepper slices.
Arrange the tomato wedges in a layer. Top with the spinach until the pot is full.
Cover and bake for 40 to 45 minutes, or until 3 minutes after the aroma of a fully cooked meal escapes the oven. Serve immediately.
Calories: 295
Protein: 27g
Carbohydrates: 42g
Fat: 3g
Cholesterol: 19mg
Sodium: 406mg
Fiber: 13g