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Fish is so good and so good for you. More importantly, it’s yummy enough so that my somewhat-picky daughter will eat it. Did I mention that it’s good for you? It is!

Miso-marinated Fish Fillets

White fish is good for this recipe. I buy frozen fillets, then put them in the marinade to thaw in the refrigerator. The trick is to remember to thaw the fish the night before you want to cook it. Here’s the marinade recipe:

  • 1/4 cup mirin (Japanese rice seasoning liquid)
  • 1/4 white wine (You can drink the rest of the bottle with dinner! If you don’t drink, use cooking wine from the grocery store, the alcohol boils off in the cooking)
  • 5 Tbsp white miso paste (white please, not red)
  • 2 Tbsp raw honey (or sugar)
  1. Mix up the marinade. 2 or 3 pieces of frozen halibut or cod (about 1 lb) in a large zippered plastic bag or another container that you can marinate them in. Pour the marinade over top. Seal the bag or cover the container and put it in the refrigerator overnight. I’ve even done this in the morning and it was ready to go for dinner that night.
  2. To cook the fish, I fry it in my non-stick frying pan over medium heat until the fish is cooked through, about 5-10 minutes. Nicely browned = yum!

I like to serve this with mashed potatoes and steamed veggies (broccoli is good, as is corn on the cob). Frozen veggies also work: broccoli and peas are my go-to choices when I do frozen. This recipe feeds my family of 3 with no leftovers. Double the recipe to serve more folk–just add more fish to the marinade. There’s plenty.

Fish Fillets Italiano

Another whitefish recipe, good with fresh or frozen fillets of cod or halibut. If I lived by the sea, I would do fresh fish always! But I’m inland, so frozen is just fine. Here’s how to make this:

  • 2 Tbsp olive oil
  • 1 medium onion, thinly sliced
  • 2 cloves garlic, minced (yes, you can use the stuff in the jar from the grocery store)
  • 15-oz can diced tomatoes
  • 1/2 cup pitted and sliced black olives or 1/4 cup capers, rinsed
  • 1 Tbsp chopped fresh parsley or 1 teaspoon dried parsley
  • 1/2 cup dry white wine (see the note about wine in the miso fish recipe above)
  • 1 teaspoon Italian seasoning mix
  1. Heat the olive oil in a non-stick skillet over medium heat.
  2. Add the onion and cook for about 5 minutes until it starts to get soft.
  3. Add the garlic and cook for 2-3 more minutes until it starts to smell good.
  4. Add the tomatoes, the olives or capers, the parsley, the wine, and the Italian seasoning. Let the whole thing simmer for 5 minutes while all the flavours combine.
  5. Place the fish fillets on top of the tomato mixture, turn the heat down to medium-low, cover, and let simmer for 5 minutes. Check the fish, turn the fillets if needed, cover and cook until done, which will be 5 minutes or less. Basically, as soon as the fish turns white, it’s done. Take it off of the heat so that you don’t over cook it.

I serve this in pasta bowls (those low, flat bowls) with bread and butter and a side of broccoli or peas. Green beans or corn on the cob are a good vegetable choice as well. I suppose you could serve it over spaghetti too, but I haven’t tried that yet. Let me know what you think!

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