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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

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