Miso Marinated Cod
Makes 4 to 5 servings
1 cup light miso
1 cup mirin (sweet Japanese wine)
1 tablespoon fresh garlic, finely chopped
1 tablespoon fresh ginger, finely chopped
2 teaspoons sambal (Vietnamese hot chili paste)
4 pieces of boneless, skinless cod, about 1 pounds
1. Combine all ingredients except the fish, and stir to blend in a nonreactive container.
2. Place cod in a 9-by-13 Pyrex dish, spoon the marinade on top, and turn fish to coat on both sides. Marinate, covered and refrigerated, for at least two hours, or overnight.
3. Preheat a grill or broiler.
4. Carefully lift the fish out of the marinade, letting it run off, but don’t rinse it off.
5. Place fish on the grill (on a piece of foil) or in a broiler pan brushed with olive oil.
6. Grill or broil until the surface turns brown.
7. Turn the oven down to 400 degrees (or preheat it, if grilling) and finish baking in the oven for 10 to 15 minutes.
8. Serve with Petits Pois Sauce. (See recipe below.)
Per serving: 255 calories, 41 grams protein, 14 grams carbohydrates, 6 grams sugar, 4 grams fat, 94 milligrams cholesterol, 1,044 milligrams sodium, 1 grams dietary fiber.
Petits Pois Sauce
Makes 8 to 10 servings
12 ounces frozen tiny green peas (preferably organic)
24 ounces chicken broth
cup (1 stick) unsalted butter
6 sprigs fresh tarragon, leaves picked off, stems discarded
6 sprigs fresh chervil or Italian parsley, leaves picked off and stems discarded
5 ounces fresh spinach, washed and stems removed, chopped
Salt and white pepper to taste
1. Place the frozen peas in a medium saucepan, and just cover them with stock.
2. Add butter, tarragon, and chervil (or Italian parsley), and place the pan over high heat.
3. Bring just to a boil, and remove from heat.
4. Put ⅓ of the spinach into a blender and add ⅓ of the pea mixture.
5. Be sure to put the lid on the blender and to hold on with a dish towel, as processing hot ingredients in a blender can cause the lid to pop off.
6. Puree on low speed, then high, being careful to hold the lid in place.
7. Repeat until all the spinach and pea mixture is combined and smooth. Season to taste.
8. Spoon onto plate when serving cod.
Per serving (based on 8): 154 calories, 5 grams protein, 7 grams carbohydrates, 2 grams sugar, 12 grams fat, 31 milligrams cholesterol, 398 milligrams sodium, 3 grams dietary fiber.
Makes 4 to 8 servings
32 ounces mushroom stock
or chicken broth
3 tablespoons olive oil
1 clove fresh garlic, minced
6 ounces fresh shiitake mushrooms, chopped
4 ounces fresh oyster mushrooms, chopped
4 ounces fresh portobello mushrooms, chopped
2 teaspoons fresh thyme leaves, chopped
4 tablespoons unsalted butter
12 ounces arborio rice
6 ounces white wine (preferably dry, such as a Chablis)
2 scallions, chopped
1 sprig Italian parsley, chopped
2 ounces Parmesan cheese, grated
Salt and pepper to taste
1. In a saucepan, heat broth or stock to simmer and hold.
2. In a medium-size skillet, heat the olive oil, and saute the garlic.
3. Add all the chopped mushrooms, and saute until soft. Add the thyme, and set aside.
4. In a heavy 3-quart saucepan, melt 3 tablespoons of butter, add the rice, and stir until the butter is absorbed.
5. Add the wine, stirring until it evaporates, then add the heated stock or broth, one cup at a time, stirring until it is absorbed, over a 10- to 15-minute period.
6. Continue to stir until all the liquid is absorbed.
7. Add the sauteed mushroom mixture, the remaining 1 tablespoon butter, grated Parmesan cheese, scallion, and parsley.
8. Season with salt and pepper to taste, and heat through.
All three recipes adapted from chef Daniel Hover
of Ritz Seafood in Voorhees
Per serving (based on 8): 387 calories, 11 grams protein, 48 grams carbohydrates, 4 grams sugar, 14 grams fat, 22 milligrams cholesterol, 577 milligrams sodium, 6 grams dietary fiber.