1 Serving Miso-Marinated White Sea Bass is a mouthwatering dish that packs a lot of flavor and nutrition. With only 430 calories per serving, this dish is perfect for people who want to eat healthily and enjoy a delicious meal at the same time. Made from the freshest white sea bass fillets marinated in a flavorful miso sauce, this dish is sure to satisfy your taste buds and leave you feeling full and satisfied.
Besides being a delicious dish, Miso-Marinated White Sea Bass is also rich in nutrients. It is an excellent source of protein, omega-3 fatty acids, vitamin D, vitamin B12, and selenium. These nutrients are essential for maintaining good health and reducing the risk of chronic diseases such as heart disease, cancer, and diabetes.
In this article, we'll explore everything you need to know about Miso-Marinated White Sea Bass, including how to make it, where to buy it, and its health benefits. So let's dive in!
What is Miso-Marinated White Sea Bass?
Miso-Marinated White Sea Bass is a dish made by marinating white sea bass fillets in a sauce made from miso paste, sake, mirin, soy sauce, and sugar. The marinated fish is then grilled or broiled until it is cooked through and caramelized on the outside. The miso sauce gives the fish a rich, savory flavor that complements the mild and delicate flavor of the white sea bass. The sauce also adds a lovely caramelized crust to the fish, which provides a delightful textural contrast.
What are the Nutritional Contents of Miso-Marinated White Sea Bass?
Miso-Marinated White Sea Bass is not only delicious but also packed with essential nutrients. A serving of Miso-Marinated White Sea Bass (4 ounces) contains approximately:
- 200 calories
- 27 grams of protein
- 2 grams of carbohydrates
- 9 grams of fat
- 0 grams of fiber
- 580 milligrams of sodium
It is also an excellent source of vitamin D, vitamin B12, selenium, and omega-3 fatty acids.
What Makes Miso-Marinated White Sea Bass Stand Out?
Miso-Marinated White Sea Bass stands out because of its unique flavor and texture. The combination of miso paste, sake, mirin, soy sauce, and sugar give the fish a rich, savory, and slightly sweet flavor that is both complex and satisfying. The caramelized crust on the outside of the fish adds a delightful textural contrast to the tender and flaky white sea bass inside. And since white sea bass has a mild and delicate flavor, it pairs perfectly with the umami-rich miso sauce.
What are the Ingredients of Miso-Marinated White Sea Bass?
To make Miso-Marinated White Sea Bass, you will need the following ingredients:
- 4 white sea bass fillets (6 ounces each)
- 1/4 cup white miso paste
- 2 tablespoons sake
- 2 tablespoons mirin
- 2 tablespoons soy sauce
- 1 tablespoon sugar
- 2 cloves garlic, minced
- 1 tablespoon grated ginger
- 1 tablespoon vegetable oil
- 2 green onions, thinly sliced (for garnish)
How to Cook Miso-Marinated White Sea Bass?
To cook Miso-Marinated White Sea Bass, follow these steps:
- In a bowl, whisk together the miso paste, sake, mirin, soy sauce, sugar, garlic, and ginger until smooth.
- Add the sea bass fillets to the marinade and toss to coat. Let the fish marinate for at least 30 minutes, or up to 2 hours in the refrigerator.
- Heat the vegetable oil in a large non-stick skillet over medium-high heat. Remove the sea bass fillets from the marinade, shaking off any excess marinade, and place them in the skillet, skin-side down.
- Cook the fish for 3-4 minutes until the skin is crisp and caramelized. Flip the fillets over and cook for an additional 2-3 minutes, or until the fish is just cooked through.
- Transfer the fish to a serving platter and garnish with sliced green onions.
Where to Get the Best Miso-Marinated White Sea Bass?
You can buy white sea bass fillets and miso paste at your local grocery store or seafood market. Look for fresh, sustainably caught white sea bass fillets that are firm and free from any bad odors or discolorations. To ensure that you get the best quality miso paste, look for brands that use high-quality ingredients and traditional Japanese methods for making miso. Some good brands to look for include Hikari Miso, Maruman Organic Miso, and Miso Master Organic Miso.
What are the Health Benefits of Miso-Marinated White Sea Bass?
Miso-Marinated White Sea Bass has several health benefits, including:
- It is a good source of protein, which is essential for building and repairing tissues in the body.
- It is rich in omega-3 fatty acids, which can reduce inflammation, improve heart health, and boost brain function.
- It is an excellent source of vitamin D, which is essential for strong bones and teeth, and may help to reduce the risk of certain cancers and autoimmune diseases.
- It is a good source of selenium, which is an important mineral that plays a role in thyroid function and may have cancer-fighting properties.
What are Some Delicious Sides to Serve with Miso-Marinated White Sea Bass?
Miso-Marinated White Sea Bass pairs well with a variety of side dishes, such as:
- Steamed or stir-fried vegetables, such as broccoli, bok choy, or asparagus
- Fried rice or noodles
- Miso soup
- Green salad with a miso dressing
These sides will complement the flavors of the fish and add some extra nutrition to your meal.
Can Miso-Marinated White Sea Bass be Paired with Wine?
Yes! Miso-Marinated White Sea Bass pairs well with a variety of wines, especially those that have a good balance of acidity and sweetness. Some good wine choices for this dish include:
- Sauvignon Blanc
- Pinot Noir
- Chardonnay
- Sake
These wines will complement the umami flavors of the miso and the delicate flavors of the white sea bass.
Is Miso-Marinated White Sea Bass a Keto-friendly Dish?
Yes, Miso-Marinated White Sea Bass is a keto-friendly dish. It is high in protein, low in carbohydrates, and free from any added sugars or grains that may disrupt ketosis. However, if you are on a keto diet, be sure to check the nutritional information of any other side dishes or sauces you may serve with the fish to ensure they are also keto-friendly.
“The miso sauce gives the fish a rich, savory flavor that complements the mild and delicate flavor of the white sea bass.”
FAQ about Miso-Marinated White Sea Bass
1. How many calories in one serving of Miso-Marinated White Sea Bass?
One serving of Miso-Marinated White Sea Bass contains 430 calories.
2. What is Miso-Marinated White Sea Bass?
Miso-Marinated White Sea Bass is a dish made with white sea bass that has been marinated in miso paste, sake, soy sauce, ginger, and garlic, then grilled to perfection.
3. Is Miso-Marinated White Sea Bass a healthy choice?
Miso-Marinated White Sea Bass can be a healthy choice as long as it is prepared using lean protein and low-sodium ingredients. This dish is high in protein and contains healthy fats from the fish. However, the calorie content can be on the higher side, so it should be consumed in moderation.
4. What are the health benefits of white sea bass?
White sea bass is a low-calorie, high-protein fish that is rich in omega-3 fatty acids. Omega-3s can help lower inflammation in the body, promote heart health, and improve brain function.
5. What are some serving suggestions for Miso-Marinated White Sea Bass?
Miso-Marinated White Sea Bass can be served with a variety of sides, such as roasted vegetables or brown rice. It can also be topped with a sprinkling of sliced green onions or sesame seeds for added flavor and texture.