Roasted Cod & Mush­rooms in Miso Broth

Clean Eating - - EAT LIKE A CENTENARIAN RECIPES -

Ja­pan has the high­est num­ber of cen­te­nar­i­ans per capita (0.05% of the pop­u­la­tion), with more than 67,000 Ja­panese peo­ple who’ve reached 100 years old and be­yond.

SERVES 4. HANDS-ON TIME: 20 MIN­UTES. TO­TAL TIME: 40 MIN­UTES. BROTH

1½ cups low-sodium vegetable broth 5 2-inch­long slices gin­ger 1 2-inch piece kombu 2-3 tbsp white miso (TIP: Re­mem­ber that miso varies by brand. The darker the miso, the stronger the fla­vor and the saltier it is. If us­ing a darker miso, use less.) 2 green onions, thinly sliced on a di­ag­o­nal, dark green parts sep­a­rated ½ cup enoki mush­rooms, op­tional 1½ tsp mirin ½ tsp rice vine­gar FISH 4 4- to 6-oz 1-inch-thick cod fil­lets 2 tbsp av­o­cado oil, di­vided ¾ tsp sea salt, di­vided ¼ tsp ground black pep­per 4 oz shi­itake mush­rooms, stemmed and thinly sliced (about 2½ cups) 2 tsp mirin

1. Ar­range racks in top and bot­tom thirds of oven; pre­heat to 450ºF. Place a large bak­ing sheet in oven while it pre­heats. Line a 9 x 13-inch bak­ing dish with parch­ment pa­per.

2. Make broth: In a medium saucepan on medium, heat broth, 1 cup wa­ter, gin­ger and kombu. Place miso in a medium heat-proof bowl. When mix­ture just be­gins to boil, re­duce heat to medium-low. When mix­ture comes down to a sim­mer, trans­fer about ½ cup to bowl with miso and whisk to dis­solve. Trans­fer miso mix­ture back into saucepan with broth; stir in white and light green parts of onions, enoki mush­rooms (if us­ing), mirin and vine­gar. Re­duce heat to low, cover and keep warm.

3. Pre­pare fish: Pat fish dry. Rub fish with 1 tbsp oil and sprin­kle all over with ½ tsp salt and pep­per. Place in pre­pared bak­ing dish. In a medium bowl, toss shi­itake mush­rooms with re­main­ing 1 tbsp oil and ¼ tsp salt. Care­fully re­move hot bak­ing sheet from oven and spread shi­itakes evenly on it. Place bak­ing sheet and bak­ing dish in the oven and roast fish and mush­rooms for about 10 to 12 min­utes, stir­ring mush­rooms once, un­til fish is cooked through and mush­rooms are golden.

4. Re­move kombu and gin­ger from broth. Di­vide broth among 4 wide, shal­low bowls. Place a piece of fish in each one; driz­zle each with ½ tsp mirin. Scat­ter shi­itakes and re­served dark green onion slices on top of fish.

PER SERV­ING (1 fil­let in broth): Calo­ries: 211, To­tal Fat: 8 g, Sat. Fat: 1 g, Mo­noun­sat­u­rated Fat: 5 g, Polyun­sat­u­rated Fat: 1 g, Carbs: 8 g, Fiber: 1 g, Sug­ars: 5 g, Pro­tein: 24 g, Sodium: 786 mg, Choles­terol: 54 mg

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