MISO MACKEREL RICE BOWL
A triple whammy for maintaining a healthy gut, this flavour-packed rice bowl contains mackerel, miso and leeks to help keep your digestive system happy
Provided by Sophie Godwin - Cookery writer
Categories Dinner, Lunch, Main course, Supper
Time 25m
Number Of Ingredients 13
Steps:
- Mix together 1 tsp miso, the vinegar, honey, soy and sesame oil with 1 tbsp water to make a dressing. Heat the grill to high. Line a grill pan with foil.
- Put 2 tsp rapeseed oil in a frying pan. Tip in the leeks and cook over a medium heat for 5 mins until starting to soften. Stir in the garlic, grated ginger and remaining miso. Cook until the leeks are soft. Add the pak choi and rice with 1 tbsp water, breaking up the rice with the back of a spoon. Cook until the pak choi is wilted, then turn the heat down to low.
- Drizzle the remaining oil over the mackerel and season. Put the fillets skin-side up on the grill pan and grill for 2-3 mins until just flaking.
- Pour the dressing into the greens and rice. Mix well and divide between two bowls. Put the mackerel on top and scatter over the chilli and ginger.
Nutrition Facts : Calories 526 calories, Fat 28 grams fat, SaturatedFat 5 grams saturated fat, Carbohydrate 39 grams carbohydrates, Sugar 8 grams sugar, Fiber 11 grams fiber, Protein 26 grams protein, Sodium 1.5 milligram of sodium
RICE BOWL WITH OVEN-BAKED MISO TOFU
I use the same marinade for the peppers as I do for the tofu in this sweet and spicy mix of toppings. Kimchi is the main vegetable, but if you only want it as a condiment add another vegetable of your choice - steamed or blanched broccoli or greens, for example, or roasted squash, or anything else that floats your boat.
Provided by Martha Rose Shulman
Categories dinner, lunch, main course
Time 45m
Yield 4 servings
Number Of Ingredients 14
Steps:
- Preheat the oven to 375 degrees. Line a sheet pan with parchment. Pat each slice of tofu dry with paper towels.
- Whisk together the soy sauce, ginger, garlic, cayenne, honey or agave nectar, lime juice, miso, mirin, and oils. Pour into a dish that can accommodate all of the tofu slices in a single layer (such as a baking dish). Place the tofu slices in the marinade and turn them over. Leave to marinate for 15 minutes, turning once or twice. Transfer to the baking sheet. Add the peppers to the dish with the marinade and toss to coat thoroughly, then place on the baking sheet in a single layer.
- Place the baking sheet in the oven and roast for 15 to 20 minutes, turning the peppers once with tongs, until the edges of the tofu are just beginning to color and the marinade sets on the surface, and the peppers are sizzling and beginning to color on the edges. Remove from the heat.
- If desired, heat the kimchi in a small pan or saucepan. Spoon rice into 4 wide bowls or onto plates. Top with kimchi, tofu, and peppers. If desired, douse the rice with some of the remaining marinade from the tofu, and serve.
Nutrition Facts : @context http, Calories 425, UnsaturatedFat 15 grams, Carbohydrate 49 grams, Fat 19 grams, Fiber 5 grams, Protein 15 grams, SaturatedFat 3 grams, Sodium 1148 milligrams, Sugar 7 grams
MISO SALMON GRAIN BOWLS
Grain bowls are one of my favorite types of meals because they're filling and fun to make and they've got so much variety in texture, color and flavor. These have miso-marinated salmon. The miso, fermented soybean paste, in the salmon marinade provides a delicious depth of flavor. My favorite elements of the grain bowl might be the creamy mayo and the crunchy rice crackers on top.
Provided by Molly Yeh
Time 2h
Yield 4 to 6 servings
Number Of Ingredients 30
Steps:
- For the salmon marinade: Whisk together the rice vinegar, honey, miso, soy sauce, sesame oil and sriracha in a non-reactive container large enough to fit the salmon snugly. Add the salmon and turn to coat. Let marinate, turning occasionally, at least 30 minutes at room temperature or up to 4 hours in the refrigerator.
- To cook the salmon: Heat the oil in a medium non-stick or cast-iron skillet over medium-high heat. Remove the salmon from the marinade, letting the excess drip off, and add to the skillet, skin-side down. Reserve the marinade. Cook until the skin is golden brown and crispy, about 3 minutes. Flip and cook until the salmon is just cooked through, about 3 minutes more, depending on thickness. Pour the reserved marinade into the pan and cook 1 to 2 minutes, spooning over the fish to glaze. Remove the salmon on a plate to avoid overcooking. (The salmon can be made up to a day ahead and served warm, room temp or cold from the fridge.)
- To assemble the bowls: Spoon the Farro (recipe follows) into 4 serving bowls. Add a piece of salmon into each bowl and gently break open the salmon into large chunks. Top with a spoonful of Pickled Vegetables (recipe follows). Garnish with a squirt of mayo, a drizzle of sriracha, crushed arare crackers, cilantro, scallions, sesame seeds and a lemon wedge on the side.
- Bring a large saucepan of lightly salted water to boil. Add the farro. Bring to a simmer and cook until the farro is tender but still has a bit of chew, 25 to 35 minutes depending on the brand. Drain well. Return to the saucepan and add the olive oil, sesame oil and salt and toss to combine. Taste and season with more salt, if needed. (Farro can be made up to a day ahead and served at room temperature.)
- Combine the cucumbers, radishes and red onion in a medium bowl. Combine the vinegar, sugar, salt, ginger and garlic in a small saucepan. Bring to a simmer and cook just until the salt and sugar dissolve. Add the ice cubes to melt and cool down the pickling liquid. Pour over the vegetables. Refrigerate until chilled, 30 minutes or more. (The quick pickled vegetables can be made up to a day ahead.)
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