Miso-Glazed Fish
A miso-based marinade adds a depth of flavor to mild fish filets, which brown beautifully after broiling.
Counts as*
- ProteinCounts as a serving of Protein
Suggestion
To complete your meal, add Cooked Vegetable, Raw Vegetable, Healthy Carbohydrate and Healthy Fat in amounts recommended by your meal plan.
Serving Size
Makes 4 servings (400 calorie Meal)
Makes 3 servings (600 calorie Meal)
What you'll need
2 TBSP sake or dry sherry
2 TBSP mirin (sweet Japanese rice wine)
2 TBSP yellow miso (fermented soybean paste)
1 TBSP reduced sodium soy sauce
2 tsp. brown sugar
dash ground ginger
3 garlic cloves, finely minced
1½ pounds firm fish filet (halibut, sea bass, cod)
What to do
Combine sake, mirin, miso, soy sauce, sugar, ginger and garlic in a flat dish or zippered plastic bag. Add fish to marinade, turn to coat, and refrigerate for 1 hour.
Heat broiler. Remove fish from marinade and place in an ovenproof dish or rimmed baking sheet. Broil 6 inches from heat until cooked through, about 8 minutes per inch of thickness of the fish.
Per serving (400 calorie Meal)
Calories: 150
Protein: 26 g
Carbohydrate: 8 g
Fat: 1 g
Per serving (600 Calorie Meal)
Calories: 200
Protein: 35 g
Carbohydrate: 11 g
Fat: 1.5 g
