Miso-Glazed Flounder with Spinach Brown Rice

Miso-Glazed Flounder with Spinach Brown Rice

Serves 4

Tender, mild flounder fillets bake up quickly and are a wonderful foil for a flavorful miso sauce and a side dish of nutty brown rice cooked with spinach. If you like, replace the water called for in the sauce with either sake or dry white wine.

  • 1 cup brown rice
  • 2 teaspoons canola oil, plus more for baking sheet
  • 1 teaspoon fine sea salt
  • 6 cups baby spinach leaves (about 4 ounces), loosely packed
  • 4 (5- to 6-ounce) flounder fillets
  • 3 tablespoons white miso paste
  • 1 1/2 tablespoons reduced-sodium soy sauce or tamari
  • 2 teaspoons honey
  • 1 tablespoon sesame seeds (white or black or a combination of both)
  • 1 bunch scallions, white and light-green parts, very thinly sliced
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Bring 2 1/4 cups water to boil in a medium saucepan. Stir in rice, oil and salt; return to a boil, lower heat, cover pan and simmer 40 minutes. Stir in spinach a few handfuls at a time, stirring until all leaves fit in the pan. Cover and continue to simmer until all liquid is absorbed, about 15 minutes more. Remove from heat and let sit 5 minutes.

Meanwhile, preheat oven to 425°F. Place flounder in an oiled baking sheet large enough to hold it in a single layer (tuck thin tail-ends or thin sides under if necessary to make fillets fit). In a bowl, whisk together miso, soy sauce or tamari, honey and 2 tablespoons water. Spoon the mixture over fish fillets. Once you've added the spinach to the rice, place fish in the oven and bake until it just flakes easily with a fork, about 15 minutes. Sprinkle fish with sesame seeds; garnish fish and rice with scallions and serve.

Nutritional Info: 
Per Serving:390 calories (70 from fat), 8g total fat, 1g saturated fat, 70mg cholesterol, 1730mg sodium, 51g carbohydrate (5g dietary fiber, 6g sugar), 27g protein
Special Diets: 

Note: We've provided special diet and nutritional information for educational purposes. But remember — we're cooks, not doctors! You should follow the advice of your health-care provider. And since product formulations change, check product labels for the most recent ingredient information. See our Terms of Service.

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