Lemon and Miso Poached Fish
Serves 4
Time 15 min
The flavorful poaching liquid for fish in this recipe consists of a simple mixture of vegetable broth, leek, miso and lemon. Serve with a whole grain pilaf and steamed greens.
Special Diets:
Ingredients
- 4 (4.0-ounce) black cod or halibut fillets
- 4 cups low-sodium vegetable broth
- 1 leek, white and light green parts only, thinly sliced and rinsed thoroughly
- Ground black pepper, to taste
- 1/3 cup plus 1 tablespoon mellow white miso
- 1 lemon, juice of
Method
Prepare poaching liquid by bringing vegetable broth and leeks to a simmer in a pot large enough to accommodate the 4 fish fillets.
Meanwhile, sprinkle fillets with pepper on both sides and set aside.
Fillets may have their skin on or off. Once poached, the skin will easily come off.
Add miso to simmering poaching liquid, and bring mixture back to a simmer.
Add fish, wait until mixture returns to a gentle simmer and add the lemon juice.
Serve immediately with some of the poaching liquid, including leeks, as a sauce.
Nutritional Info:
Per serving: 180 calories (20 from fat), 2g total fat, 0g saturated fat, 60mg cholesterol, 840mg sodium, 11g carbohydrates (2g dietary fiber, 3g sugar), 28g protein.
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.
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Ingredients
- 4 (4.0-ounce) black cod or halibut fillets
- 4 cups low-sodium vegetable broth
- 1 leek, white and light green parts only, thinly sliced and rinsed thoroughly
- Ground black pepper, to taste
- 1/3 cup plus 1 tablespoon mellow white miso
- 1 lemon, juice of