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.

From EatingWell: January/February 1997, The EatingWell Diabetes Cookbook (2005)
Yield: 4 servings
Active Time: 30 minutes
Total Time: 30 minutes

Ingredients

  1. 1/4 cup shiro miso, (sweet white miso paste) (see Note)
  2. 2 tablespoons sake, or rice wine (see Notes)
  3. 2 tablespoons mirin, (see Note)
  4. 1 1/2 pounds halibut steak
  5. 1 tablespoon sesame seeds
  6. Lime wedges for garnish
  7. Pickled ginger for garnish, (see Note)

Preparation

  1. Whisk miso, sake (or rice wine) and mirin in a small bowl into a smooth paste.
  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.
  3. Preheat broiler. Line a heavy baking sheet with foil and coat the foil with cooking spray.
  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.

Tips & Notes

Nutrition

Nutrition Per Serving: 258 calories; 5 g fat (1 g sat, 2 g mono); 54 mg cholesterol; 9 g carbohydrates; 37 g protein; 0 g fiber; 562 mg sodium; 12 mg potassium.

Nutrition Bonus: Selenium (89% daily value), Magnesium (37% dv).

1/2 Carbohydrate Serving

Exchanges: 1/2 other carbohydrate, 5 very lean meat