Savor all the umami flavor in this Ginger Mushroom Miso Poached Fish With Kale and Shiitake replete with ginger, garlic, and sesame in a savory miso broth. The tender white fish, hearty kale, and earthy shiitake mushrooms soak up all that delicious flavor... Served atop nutritious soba noodles, it's a perfectly balanced meal in a bowl!
Translation: If you only eat until your stomach is 8/10 full, you won’t need a doctor.
Meaning: Eating in moderation is good for your health.
I think the Japanese are on to something. 😀 I find eating smaller meals, with healthy snacks in between, is a great way to fend off hunger, stick with reasonable portions, and keep my weight in check. (No small task as a middle-aged woman). Lean proteins are so such an important part of a healthy diet, and we are fortunate to be able to include fish on a regular basis.
Ginger Mushroom Miso Poached Fish With Kale and Shiitake features the firm, white fish (of your choosing) poached in a flavorful Japanese-style broth. Once the fish is gently poached, it is removed from the pot, and set aside. The coarsely chopped kale and shiitake are together until tender. I specify soba noodles, but feel free to use your favorite Asian noodles or even pasta. Consider ramen noodles, somen, japchae, etc. Angel hair or thin spagetti is a great alternative as well. Make it your own... Use your favorite noodles, your freshest greens, and the best fish you can find. The key here, is the broth...
Place the noodles in a deep soup bowl, top with the tender greens and shiitake, top with a fish portion, then pour the simmering broth over the top. Garnish with toasted sesame seeds and chopped scallions or chives... A delicious and healthy one pot meal!
My photos show sea bass portions, but as I've mentioned in previous posts, sea bass is a "splurge" fish at Andersen casa. I love barramundi (a firm, white fish that is quite similar and sustainable), and keep fillets in my freezer. Cod, flounder, and halibut would be excellent as well. I make my own Roasted Mushroom Stock, and I have found Pacific Mushroom Broth to be a great alternative. If you can't find it, substitute a good quality chicken or seafood broth/stock, keeping in mind the flavor will be a bit different. 🙂
Do you think this is a dish you might try? As I mentioned earlier, the Japanese are on to something... their approach to eating results in a very healthy population. For more on the health benefits of kale, see 26 Science-Backed Health Benefits of Kale. Until next time,
- 2 teaspoon sesame oil
- 1 tablespoon fresh ginger, minced
- 1 teaspoon garlic, minced
- 4 cups mushroom broth, (see notes)
- ¼ cup rice wine, optional
- 1 teaspoon tahini paste, optional
- 2 tablespoons miso (I prefer white)
- 2 teaspoons tamari or soy sauce, more or less to taste (see notes)
- 4 fish portions (about 24 ounces), (see notes)
- 1 bunch lacinato kale, stems removed and coarsely chopped
- 2 ounces fresh shiitake (or 1 dried and rehydrated), stems removed and sliced
- 12 ounces fresh soba noodles, (see notes)
- toasted sesame seeds, for garnish
- 2 scallions (green onions), chopped for garnish
- To a deep (not wide) pot, add the sesame oil, ginger, and garlic. Stir until fragrant - about 2-3 minutes.
- Add mushroom broth, rice wine (if using), tahini, tamari, and miso. Stir to combine. Bring to a simmer.
- On medium heat, add the fish, and simmer until opaque. Depending on the thickness of your fish and temperature of the broth, it may take take 10-15 minutes.
- Using a slotted spoon, remove fish and set aside. Add the coarsely chopped greens and shiitake. Simmer until the greens are tender (7-10 minutes).
- Meanwhile, cook noodles according to package instructions. I use fresh soba which require only 2-3 minutes. I set the pot of water on to boil before I start the recipe.
- To serve, add noodles to a deep soup bowl. Add the greens and shiitake, and then a fish portion. Cover with the steaming hot broth.
- Garnish with toasted sesame seeds and some chopped scallions or chives. Enjoy!
I have a small cast iron dutch oven that works well for this dish. Poaching requires covering the fish with liquid. 4 cups in a medium sized pot will cover the fish portions. Choose a pot that will accommodate and cover the fish, and will also contain all the greens...
I typically use fresh soba which require only a couple of minutes to cook. I start my water when I start the broth. If you're using dried noodles/pasta, you may want to start the water first thing.
Macronutrients (approximation from MyFitnessPal): 399 calories; 42 g protein; 10 g fat; 39 g carbohydrates.
Amount Per Serving: Calories: 399Total Fat: 10gCarbohydrates: 39gProtein: 42g