Sesame & Miso Glazed Sole

A quick flakey Sesame & Miso Glazed Sole with some buttered baby spinach & rice on the side is just what you need for a quick weeknight dinner. The trick is to marinate the fish a day or two before so you get maximum flavour throughout then sear for a few minutes each side whilst basting, glaze and finish it off in the oven for a couple more minutes. The baby spinach takes all of 5 minutes and you can have this meal ready in 15 minutes from start to finish once you’ve done your prep the day before.

Miso is filled with plenty of probiotic fermented goodness, some green happiness from the baby spinach and rice is a great prebiotic to add to your diet too!

Here’s what you’ll need

Prep 15 minutes + Marination time, Cook 15 minutes | Serves 2

Marinade
2 fillets of fresh white fish - cod or sole, completely patted dry & cut into pieces
4 tablespoons miso paste
1 tablespoons sesame oil
3 tablespoons mirin
3 tablespoons honey
4 tablespoons shoyu

Cooking
2 tablespoon sesame oil
1 tablespoon miso paste
1 tablespoon honey
1 tablespoon shoyu
1/2 tablespoon mirin

1. Combine all the ingredients in a bowl for the marinade and rub over the fish. Refrigerate for 24 - 48 hours. Remove fish a couple of hours before cooking to allow it to come to room temp.
2. Preheat oven to 200 degrees Celsius. Combine all ingredients for the cooking except the sesame oil and set aside to glaze. Heat a large skillet over a high heat and add sesame oil. Sear fish on each sides for 2 minutes whilst brushing with the whilst brushing with glaze till brown and crispy. Top with sesame seeds, put pan into the oven or remove fillets into an oven proof dish and bake for a further 6 - 8 minutes until fish is cooked and flakey. Sprinkle with freshly slices scallion, buttered spinach & steamed rice.