As miso has become more popular there are now a few to choose from. Shiro miso which is made from soybeans and white rice koji is mild and slightly sweet, then there is brown and red miso and hatcho miso which is dark, strong and robust in flavour. The bottom line is they add lots of flavour and umami which is that ‘savoury’ richness we associate with meat, mushrooms and cheese. The glaze can be brushed onto the fish before baking or air frying or brushed on after pan frying or grilling. Either way its low effort and high reward cooking!
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Serves 4
Preparation time:15 minutes
Cooking time: 10 minutes
Ingredients
4 × 120g ocean trout fillets, pin-boned
1½ tablespoons mirin
1 tablespoon brown rice miso paste
1 tablespoon extra virgin olive oil
1 cup cooked quinoa
1 avocado cut into quarters
1 tablespoon furikake seasoning
1 Lebanese cucumber
1 cup edamame
2 cups (160g) bean sprouts, washed, drained
25g pickled ginger
½ cup coriander leaves
½ cup mint leaves
Dressing
2 tablespoon salt reduced tamari
2 tablespoon rice wine vinegar
2 tablespoon extra virgin olive oil
1/2 tablespoon sesame oil
1/2 teaspoon castor sugar
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Preparation
- Combine the mirin and miso paste in a small bowl. Spoon over the ocean trout, cover and refrigerate for 20 minutes. Combine all the ingredients for the dressing in a small bowl and set aside.
- Cut the cucumber into chunks and sprinkle the avocado quarters with furikake. Divide the quinoa between four bowls and arrange all the fresh ingredients, cucumber, avocado, edamame, bean sprouts, pickled ginger, coriander and mint in neat piles around the quinoa.
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- Pre-heat the fan-forced grill on high.
- Place the ocean trout fillets onto a non-stick baking tray and place the fish under the grill. Cook for 6–8 minutes, depending on the thickness of the fish. Don’t be afraid of undercooking the trout a little, it’s perfectly safe and will taste delicious.
- Arrange the glazed ocean trout on top of the quinoa and spoon over the dressing.
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Gary's tips
- I love a poke or salad bowl, it’s a food trend that has stood the test of time. I think of it as an opportunity to eat crunchy, healthy and colourful food packed full of flavour.
- Instead of quinoa, use whole-wheat soba noodles, brown rice or couscous and get creative with the vegetables, grilled corn, radishes, beetroots baked, raw or pickled, nuts such as almonds, pistachios or sprouted grains and alfalfa all add texture and interest.
This healthy recipe has been created by Baker Institute ambassador, Gary Mehigan.
We hope you enjoy it.
