Mango-Miso Fish

Name: Mango-Miso Fish
Yield: serves 2
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

December 9, 2011

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.

Recipe information

Yield
serves 2

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

Preparation

Step 1
Preheat the oven to 450°F.
Step 2
Wipe the inside and lid of a cast-iron Dutch oven with macadamia nut oil.
Step 3
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.
Step 4
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.
Step 5
Arrange the tomato wedges in a layer. Top with the spinach until the pot is full.
Step 6
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.
nutrition information
Step 7
Calories: 295
Step 8
Protein: 27g
Step 9
Carbohydrates: 42g
Step 10
Fat: 3g
Step 11
Cholesterol: 19mg
Step 12
Sodium: 406mg
Step 13
Fiber: 13g

Glorious One-Pot Meals

Recipe information

Ingredients

Preparation

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nutrition information

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Recipe notes