Bringing together sweet, savory, and umami flavors, this Miso Glazed Sea Bass served with fluffy brown rice and tender steamed bok choy is a delicious and nutritious dish inspired by Asian cuisine. It delivers not only on taste but also on health benefits, making it a great choice for dinner any day of the week.
What Is Miso Glazed Sea Bass with Brown Rice and Bok Choy?
This dish is a complete, well-balanced meal. The star is the sea bass, coated in a rich miso glaze that caramelizes beautifully under heat. On the side, you have nutty, fiber-rich brown rice and a generous helping of steamed bok choy—a mild, tender green that adds both color and nutrients. It’s a dinner that looks and tastes gourmet, but is easy to make at home.
Health Benefits and Considerations
Sea Bass
Sea bass is a lean source of protein rich in omega-3 fatty acids, which are great for heart and brain health. It’s also a good source of vitamin D and selenium. However, some types of sea bass may contain moderate levels of mercury, so it’s best to enjoy it once or twice a week rather than daily.
Brown Rice
Brown rice is a whole grain that contains more fiber than white rice. It helps regulate digestion and keeps you full longer. Its slow-digesting carbs make it a great option for maintaining energy levels throughout the day.
Bok Choy
Bok choy is a member of the cabbage family and offers essential vitamins like A, C, and K. It’s low in calories and high in antioxidants, which promote overall immune health. It’s also a good choice for those on a low-carb diet.
Recipe: Miso Glazed Sea Bass with Brown Rice and Steamed Bok Choy
Ingredients
- 2 sea bass fillets (about 6 oz each)
- 3 tablespoons white miso paste
- 1 tablespoon soy sauce (low sodium)
- 1 tablespoon mirin (sweet rice wine)
- 1 teaspoon sesame oil
- 1 tablespoon honey or maple syrup
- 1 teaspoon grated fresh ginger
- 2 garlic cloves, minced
- 1 cup uncooked brown rice
- 4 cups water or low sodium vegetable broth (for cooking rice)
- 2 cups baby bok choy, halved lengthwise
- 1 teaspoon olive oil (for steaming bok choy)
- Salt and pepper to taste
- Optional garnish: sesame seeds, sliced green onions
Instructions
Step 1: Prepare the Miso Glaze
In a small bowl, whisk together the miso paste, soy sauce, mirin, sesame oil, honey (or maple syrup), grated ginger, and minced garlic until smooth. This mixture will serve as your flavorful glaze.
Step 2: Marinate the Sea Bass
Place the sea bass fillets in a shallow dish or a zip-top plastic bag. Pour half of the glaze over the fish, making sure it’s coated well. Let it marinate in the refrigerator for at least 30 minutes, or up to an hour for deeper flavor.
Step 3: Cook the Brown Rice
While the sea bass marinates, rinse the brown rice under cold running water. Combine it with your water or vegetable broth in a pot. Bring to a boil, then reduce heat, cover, and simmer for 45 minutes or until the rice is tender and liquid is absorbed. Fluff with a fork when done.
Step 4: Bake the Sea Bass
Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly oil it. Place the sea bass fillets on the baking sheet, skin-side down. Brush with some of the reserved miso glaze. Bake for about 12–15 minutes, or until the fish flakes easily with a fork and is golden on top.
Step 5: Steam the Bok Choy
While the sea bass bakes, heat a pan over medium with a little olive oil and add the bok choy. Add a few tablespoons of water and cover with a lid to steam for 3–5 minutes, or until the stems are tender but still crisp. Season lightly with salt and pepper.
Step 6: Assemble and Serve
To serve, place a scoop of brown rice on each plate. Top with a sea bass fillet and arrange bok choy on the side. Spoon any remaining glaze or cooking juices over the fish. Garnish with sesame seeds or sliced green onions if desired.
Final Thoughts
This Miso Glazed Sea Bass with Brown Rice and Steamed Bok Choy is more than just a tasty dish—it’s a wholesome, nutrient-dense meal that checks all the boxes for flavor, balance, and health. Whether you’re cooking for your family or for a special dinner at home, it’s sure to impress and nourish.
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