Miso Marinated, Sesame Encrusted Halibut
Lisa Marie Bhattacharya, RHN
Halibut is a sumptuous oily fish. It’s rich in omega-3 fatty acids, powerful anti-inflammatory fats that benefit our health in so many ways. Any other white fish, preferably of a wild Canadian variety, can be substituted.
Miso Marinade
1 Tbsp (15 mL) miso paste (not powder)
3 Tbsp (45 mL) cold-pressed sesame or extra-virgin olive oil
2 Tbsp (30 mL) fresh-squeezed lemon juice
2 tsp (10 mL) raw apple cider vinegar
1 tsp (5 mL) tamari
1 garlic clove, minced
Fresh ground pepper, to taste
16 oz (455 g) halibut fillets or steaks
2 Tbsp (30 mL) raw sesame seeds
Fresh herbs as garnish, such as tarragon, rosemary, sage, or parsley
Blend all marinade ingredients together. (Add warm water to achieve a thinner consistency.)
Pour over fish and flip to coat both sides. Let sit for at least 1 hour to allow flavours to be absorbed into fish.
Put remaining marinade into baking dish, sprinkle sesame seeds on both sides of fish, and put into baking dish.
Bake at 300 F (150 C) for approximately 15 minutes, or until fish cooks throughout. (Adjust cooking time for thickness of fish.)
Remove from oven, sprinkle with fresh herbs, and serve with brown rice or potatoes (with skin) and assorted sautéed vegetables.
Serves 4.
Each serving contains: 250 calories; 25 g protein; 15 g total fat (2 g sat. fat, 0 g trans fat); 3 g total carbohydrates (1 g sugars, 1 g fibre); 305 mg sodium
source: "Healing Foods", alive #390, April 2015
