Mango-Miso Fish

Name: Mango-Miso Fish
Ingredients: 2 teaspoons macadamia nut oil, other nut oil, or olive oil; 1 cup sushi rice; 1/2 cup dried lentils; 1 3/4 cups broth (chicken or vegetable) or water; 2 tablespoons chopped fresh mint; 1/2 to 3/4 pound fish fillets or steaks (tilapia, mahi mahi, halibut, etc.); 1/4 cup fresh diced or canned pureed mango or pulpy orange juice; 1 tablespoon miso paste; 2 teaspoons mirin; 3 tablespoons sake; Sea salt and freshly ground black pepper; 1 portobello mushroom, sliced; 1/2 red bell pepper, cored, seeded, and sliced; 2 medium yellow or red tomatoes, cut into wedges; 2 to 3 cups roughly chopped fresh spinach

15 ingredients

20 steps

Ingredients

2 teaspoons macadamia nut oil, other nut oil, or olive oil
1 cup sushi rice
1/2 cup dried lentils
1 3/4 cups broth (chicken or vegetable) or water
2 tablespoons chopped fresh mint
1/2 to 3/4 pound fish fillets or steaks (tilapia, mahi mahi, halibut, etc.)
1/4 cup fresh diced or canned pureed mango or pulpy orange juice
1 tablespoon miso paste
2 teaspoons mirin
3 tablespoons sake
Sea salt and freshly ground black pepper
1 portobello mushroom, sliced
1/2 red bell pepper, cored, seeded, and sliced
2 medium yellow or red tomatoes, cut into wedges
2 to 3 cups roughly chopped fresh spinach

Directions

1

Preheat the oven to 450F.
2

Wipe the inside and lid of a cast-iron Dutch oven with macadamia nut oil.
3

Rinse the rice in a strainer under cold water until the water runs clear.
4

Pour the rice and the lentils into the pot and add the liquid.
5

Sprinkle with mint.
6

Place the fish on top.
7

In a small bowl, mix the mango, miso, mirin, and sake, then pour over the fish.
8

Lightly season with salt and pepper.
9

Cover with the mushroom and bell pepper slices.
10

Arrange the tomato wedges in a layer.
11

Top with the spinach until the pot is full.
12

Cover and bake for 40 to 45 minutes, or until 3 minutes after the aroma of a fully cooked meal escapes the oven.
13

Serve immediately.
14

Calories: 295
15

Protein: 27g
16

Carbohydrates: 42g
17

Fat: 3g
18

Cholesterol: 19mg
19

Sodium: 406mg
20

Fiber: 13g