Broiled Halibut with Miso Glaze

Broiled Halibut with Miso Glaze

Miso, mirin and sake—three standard ingredients used in Japanese cooking—enhance the mild sweetness of halibut. Deboning halibut steaks is actually a simple procedure, which creates delightful tender morsels of fish. You can substitute halibut fillet, if desired.

Nutirion Profile: Diabetes Appropriate Gluten Free Diet Healthy Weight Heart Healthy High Potassium Low Calorie Low Carb Low Cholesterol Low Sat Fat

Serves Prep Time Total Time
4 30 min 30 min

Directions

Ingredients

  • 1/4 cup shiro miso, (sweet white miso paste) (see Note)
  • 2 tablespoon sake, or rice wine (see Notes)
  • 2 tablespoon mirin, (see Note)
  • 1 1/2 pounds halibut steak
  • 1 tablespoon sesame seeds
  • Lime wedges for garnish
  • Pickled ginger for garnish, (see Note)

Cooking Instruction

Step 1

Whisk miso, sake (or rice wine) and mirin in a small bowl into a smooth paste.

Step 2

With a large sharp boning knife, remove skin from halibut steaks. Following the natural divisions created by the bone and cartilage, cut fish from the bone to create 4 small boneless steaks (also called medallions). Trim any dark areas.

Step 3

Preheat broiler. Line a heavy baking sheet with foil and coat the foil with cooking spray.

Step 4

Place the halibut medallions on the prepared baking sheet and brush the tops with half the miso glaze. Broil, 3 to 4 inches from the flame, until golden brown, 4 to 5 minutes. Turn the medallions over and brush with the remaining miso mixture. Sprinkle sesame seeds on top and broil until the fish is opaque in the center, 3 to 4 minutes. Serve with lime wedges and pickled ginger.


Nutrition

  • Serving: Per serving
  • Calories: 258
  • Carbohydrates: 9g
  • Fat: 5g
  • Protein: 37g
  • Dietary Fiber: 0g
  • Saturated Fat: 1g
  • Monounsaturated Fat: 2g
  • Cholesterol: 54mg
  • Potassium: 12mg
  • Sodium: 562mg
  • Exchanges: 1/2 other carbohydrate, 5 very lean meat
  • Carbohydrate Servings: 1/2

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