My Food Rules

Discovering the path the health by creating my own rules

Archive for the tag “Lunch”

Baked Miso Mirin Fish

I love fish – when other people cook it.  I can do shrimp, calamari and other bites of seafood you might put into a stir-fry, but the results from my attempts to cook fillets of fish have been mediocre at best.  So when a co-worker suggested I cook fish in miso paste and mirin a few weeks ago, I thought, why not?  It certainly can’t be any worse than the other fish I have cooked (and eaten).

But the outcome wasn’t mediocre – it was delicious!  Without a doubt the best fish I have ever cooked (which may not be a great distinction, but I promise, it is really good!).  I immediately thought that I needed to share this unbelievably easy, healthy, and tasty dish with others.  I hope you enjoy it as much as I do!

Baked Miso Mirin Fish

  • White, flaky fish – I have used basa and blue grenadier, but I think almost any kind would work (and probably salmon, too, but I haven’t tried it)
  • Miso paste
  • Mirin*

Place the fish on a large piece of aluminum foil coated with non-stick cooking spray.  Using the backside of a spoon, spread a very thin layer of miso paste over the entire fish.

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Make sure to smooth out any areas where they miso may have collected – a mouthful of miso is not appetizing!  Splash enough mirin on the fish to coat it, but not so much to leave it swimming in a puddle of the liquid.  Fold the ends of the aluminum foil together to envelope the fish in its own personal baking pocket.

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Bake at 400 F for 10-15 minutes or until flaky and cooked through.  Open the foil carefully to avoid getting burned by the steam.  Voila – you have dinner!

To keep the dish super healthy, serve with green beans or asparagus cooked in olive oil, garlic, salt, and splash of mirin.  The mirin will caramelize as it cooks in the pan, giving the veggies a slightly sweet flavor.  If you’re looking for something a little fancier, serve the fish with Black Sesame Asparagus using this recipe from Set The Table.  If you’re hungry, add another side dish of sweet potatoes roasted with olive oil, garlic, salt, and cayenne pepper.  Still healthy, still delicious!  Enjoy!

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*Mirin is a type of sweet rice wine used in Japanese cooking.  In Melbourne, I can find it in the Asian section of the grocery store.  I’m hoping I will be able to find in there in the U.S. as well!

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Southwestern Chopped Salad

I love Mexican flavors.  Lime, cilantro, the soft hint of chili.  Mmmmm…..I think I crave them even more now living in Australia because they are not readily available.  Canned black beans, a staple of my diet in the U.S., do not exist in Melbourne grocery stores.  Out of season, limes can cost well over a dollar apiece and avocados can be upwards of $3, making a simple burrito prohibitively expensive. Fortunately, it is the season for these wonderful flavors right now and I felt inspired to make a tangy, healthy, and delicious chopped salad.  This is essentially Chili’s Southwestern Cobb Salad – just with a tad less calories and fat.  Like probably 700 less calories and 50 fewer grams of fat.  Not much, just a smidge.

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Chili Lime Marinade

  • 2 small boneless skinless chicken breasts
  • Juice of one lime
  • 2 cloves of garlic
  • 2 teaspoons soy sauce
  • Chili sauce, to taste

Mix lime juice, soy sauce, and chili sauce together in container or Ziplock bag.  Push garlic cloves through a garlic press into marinade.  If you don’t own a garlic press, it is fine to mince the garlic, but putting it through the press will really bring out the flavor.   Add the chicken breasts and marinate for 4-10 hours.  I put the chicken in the marinade before leaving for work and it is perfect when I come home.  The chicken will turn a little white in the marinade – this is just the lime “cooking” the chicken, like it does with fish in ceviche.  In a perfect world, you would grill the chicken before adding it to the salad, but since we don’t all have grills (including me), cooking the chicken on the stove over medium heat will work as well.

Cilantro Lime Dressing

  • ½ cup lowfat Greek yogurt
  • Juice of one lime
  • Handful of cilantro, including stems
  • Dash of cayenne pepper
  • 1 clove of garlic
  • Salt, to taste

Combine all ingredients in a food processor and chop until fully blended.  It’s that easy!  I love lime and this dressing is quite potent, so if you aren’t quite as big a lime fan as I am, you might want to use only ½ lime.

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Salad

  • Romaine lettuce, chopped
  • 1 cup black beans
  • 1 large avocado, diced
  • 2 medium tomatoes, diced
  • 2 ears corn boiled and cut off the cob or 2/3 cup canned corn
  • 2 grilled chicken breasts, marinated in the Chili Lime Marinade
  • Lime Cilantro Dressing

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Distribute salad ingredients evenly between two plates. Drizzle dressing over the salad or serve dressing on the side for the fork method of distributing salad dressing (maximum taste, minimum calories).   Enjoy!

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