By Bernadette Kathryn, LMT, IHLC
Miso is a traditional Japanese seasoning that is produced by fermented soy, rice or barley. The result is a thick paste that is used for sauces, soups and marinades; it is high in protein and rich in vitamins and minerals. Miso comes in a wide variety of styles and the flavor depends on the various ingredients used and the fermenting process. Generally, the darker the miso – the stronger the flavor. I love the saltiness for different sauces, marinades and dressings, it is very versatile.
With this dish of Miso Glazed Cod Stir Fry, I mixed a healthy tablespoon of light miso with water and mirin into a loose paste and marinated the fish for a few hours, very simple. I like to use cod, it’s thick, white, and fleshy with a nice delicate flavor that accepts marinades well, but any white fish that’s available will do. Fish is a perfect lean protein for a quick and elegant meal any night of the week that you want to get dinner on the table in a hurry.
While the fish is marinating, I pull out all my vegetables for the stir fry and slice everything into thin strips for a easy quick stir fry. I like to eat my vegetables with a little crunch on them, so the stir fry is very quick, just enough to soften a little and give the vegetables some flavor. I use a little organic coconut oil for the stir fry and add a touch of dark sesame oil at the very end with a little sriracha and a squeeze of fresh lime to serve.
I usually combine any vegetables that I have available to give my dish variety, color and crunch — this time I had:
- Napa Cabbage
- Yellow Peppers
- Snow Peas
- Shitake Mushrooms
I quickly cooked the vegetables and set them aside then heated my ceramic (non-stick) pan and added a little coconut oil for the fish. Added the fish to the hot pan and cooked for approximately 3 minutes. I carefully turn the fish and completed the cooking in another minute or so. Viola — yummy fish and stir fry.
absolutely — you can use tofu — go for it and enjoy!
This sounds delicious and I love miso. Could I use tofu to make it vegetarian?