Gently poaching fish in a flavorful liquid just about guarantees a perfect outcome—juicy, tasty fillets. Bonus: you also get vegetables and a delicious sauce, all in one pan.

That's the secret to this White Fish Poached in Miso Broth. Rich, savory miso—the fermented soybean paste that’s the base for miso soup—helps make a quick poaching liquid that couldn't be simpler.

Have all your ingredients prepped and your equipment (including bowls) at hand. Once you start cooking, this dish is ready in a flash.

This recipe was developed by Kate Sherwood, The Healthy Cook. Have a comment, question, or idea? Email Kate at healthycook@cspinet.org.

Time: 20 minutes
Serves: 4

Ingredients

  • 3 Tbs. white miso paste
  • 1 clove garlic, minced
  • 1 tsp. finely minced or grated ginger
  • ½ lb. baby bok choy, quartered lengthwise
  • 1½ lbs. tilapia or other firm white fish, skin removed and cut into chunks
  • 4 cups spinach
  • 3 scallions, thinly sliced

Instructions

  1. In a large, deep pan over high heat, bring 2 cups of water to a boil. Stir in the miso, garlic, and ginger.
  2. Reduce the heat to medium. Add the bok choy and simmer until tender-crisp, about 1 minute. Remove the bok choy, divide it into four bowls, and keep warm.
  3. Reduce the heat to low. Add the fish and very gently simmer until it flakes easily with a fork, 5-10 minutes.
  4. Using a slotted spoon, remove the fish and divide it between the four bowls.
  5. Increase the heat to high and bring the broth back to a boil. Add the spinach and cook for 30 seconds. Add the scallions, then ladle the broth into the bowls.

Vegetarian option: Try soba noodles, soft tofu cubes, and a fried or boiled egg.

Optional toppings: slivers of ginger, a few pieces of toasted nori seaweed, a sprinkle of bonito flakes, a drizzle of toasted sesame oil, or a sprinkle of toasted sesame seeds. (Nutrition information does not include optional toppings.)

Nutrition Information

Per serving (6 oz. fish with vegetables & broth):

  • Calories: 200
  • Total fat: 3.5 g
  • Sat fat: 1 g
  • Carbs: 7 g
  • Fiber: 1 g
  • Total sugar: 3 g
  • Added sugar: 0 g
  • Protein: 37 g
  • Sodium: 490 mg

Photo: Kate Sherwood/CSPI.

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