MANGO-MISO FISH

Mango-Miso Fish image

Yield serves 2

Number Of Ingredients 15

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