Better Living through Local Foods
By: Katherine Rossmoore
Conventional wisdom tells us that we, as a tribe of humans, tend to take things for granted, especially if they’re in our “back yard”. For example, most New Yorkers haven’t visited the Statue of Liberty and most Bostonians haven’t walked the Freedom Trail. Do we on the South Shore fully appreciate that amazing bounty of fresh seafood that comes from our waters? Do we stop to realize that fresh local cod and haddock, although pricier than they used to be, are not even an option in most of the U.S.A., or the world for that matter? We are so fortunate to have a variety of local seafood markets, local fisherman that vend at the Marshfield (on one Saturday per month) and Plymouth on one Thursday afternoon per month) indoor farmer’s markets.
Having grown up on the tip of Cape Cod, where we would walk down to the “main wharf” and just buy fish off the boats, I was raised to believe in fish as “brain food”. Whether this was a myth perpetuated by our parents or not, fresh fish is a tasty source of naturally low fat protein.
My miso-glazed recipe adds the wonderful flavors of soy, sesame and ginger. While soy products get mixed reviews on the health front (some believe that soy milk isn’t good for women and especially pregnant and lactating women due to its estrogen-mimicking properties) fermented soy products like miso are universally accepted as beneficial for your health. And of course, it tastes delicious!
(this recipe can also be made with haddock or salmon)
- 2 pounds filets of wild caught cod or haddock
- ½ Cup light yellow or white miso* (Not in supermarkets, yet, but get on down to Good Health in Hanover or Quincy and they have all types in the refrigerator section)
- 5 Tablespoons rice vinegar
- 2 T soy sauce
- 1 T sesame oil
- 2 T raw honey or 2 T raw natural sugar of choice
- ¼ Cup vegetable oil (I like safflower or grapeseed oil best)
- ¼ teaspoon cayenne pepper (optional)
- 2 teaspoons minced peel ginger (optional)
- Lemon or lime wedges, if desired.
- Preheat broiler and line a baking pan with tin foil.
- Whisk all the sauce ingredients except the oil together and then whisk in oil last. Alternatively, place all ingredients except oil in a blender, blend until smooth, and then pour oil in with motor running to make it creamier. (The blender option is nice if you are using the fresh ginger.)
- Place cod filets on lightly greased foil sheet and spread with miso mixture, reserving about 1/3 for spreading on top later.
- Place about 8-10” from broiler and broil for about 3 minutes, until fish just begins to brown; then, turn oven to 450° and bake cod until opaque in center, about 5 minutes.
Serve with roasted, smashed or mashed potatoes and wedges of lemon or lime.
This is a super quick and healthy way to prepare fish, and it tastes wonderful. It requires no added salt because of the natural salts from the soy sauce and miso. Both miso (which is fermented soybean paste) and ginger have wonderful digestive benefits and fit well with cleansing for the new year!
Katherine Rossmoore is an integrative health and wellness guide, using her love of clean whole foods and cooking to help people demystify the healthy kitchen. She is also a writer, mother and certified yoga teacher.
Find her at www.betterlivingthroughfoods.com