Simple and Savory Miso Ginger Swordfish Steak Bowl
When it comes to fish, it’s always best to purchase sustainably. From year to year fish stocks can thrive, become endangered or even depleted! (For this reason, I’ll often check Fish Watch from NOAA to review the levels of stocks to ensure I am sourcing my fish sustainably.) One fish that was severely endangered and nearly didn’t survive was the North Atlantic Swordfish. In the 1960s Pelagic long line gear replaced harpoons and with this more advanced fishing technique the highly desirable swordfish was easier to catch and quickly became overfished. In fact, the stocks had dropped to 65 percent of the target level, this meant there actually wasn’t enough fish in the sea to support a healthy population of the swordfish would soon become extinct. In 1985 the US initiated the Atlantic Swordfish Management Plan to protect and help rebuild the stocks. In 2000, the ASMP created a 10 year plan that included a size limit for only catching large fish and leaving smaller fish to grow and thrive, a 3 year reduction rule for limiting the number of fish caught, hand gear permits, and a number of other protection methods. Thanks to these efforts, by 2009 the swordfish stocks had been fully rebuilt and in 2017 the International Commission for the Conservation of Atlantic Tuna officially declared that the Swordfish population was stable.
At the beginning of this year I began tinkering with a recipe that could best highlight the slightly sweet taste of swordfish. I wanted something that was salty yet had plenty of Umami. This led me to one of my favorite ingredients that I use quite often–miso! In this Simple and Savory Miso Ginger Swordfish Steak Bowl floral jasmine rice plays with the umami of Hen of the Woods mushrooms, the herbaceous and bright flavor of Bok Choy and the meaty yet light texture and slightly sweet flavor of swordfish for a bold full-flavored dish that I’m sure you’ll love. The best part is it all comes together in a mere 20 minutes.
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Time:
Prep: 5 minutes
Cook: 15 minutes
Servings: 2
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2 swordfish steaks
2 tablespoon miso
1 cup jasmine rice
2 tablespoon soy sauce
3 heads bok choy
4 ounces hen of the woods mushrooms
2 teaspoon ground ginger
salt to taste
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Nutrition per serving:
Calories, 622.89kcal, 31% DV
Total Fat, 7.87g, 11% DV
Carbs, 94.37g, 36% DV
Sugars, 7.7g, 9% DV
Protein, 43.16g, 86% DV
Sodium, 2313.02mg, 116% DV
Fiber, 8.4g, 30% DV
Percent Daily Values based on a 2,000 calorie diet.
Health Score: 8.9/10
*Health Scores are calculated on a 1-10 scale based on nutrient density and USDA recommendations for a healthy diet. A higher Health Score means healthier food. The value based on impact of more than 28 nutrients.
Nutrients in this dish with a positive impact:
Unsaturated Fat, 2g, 3% DV
Fiber, 8g, 30% DV
Protein, 43g, 86% DV
Potassium, 1455mg, 42% DV
Magnesium, 133mg, 36% DV
Iron, 6mg, 40% DV
Step 1
Preheat oven to 425F.
Step 2
Set a pot of rice to boil.
Step 3
Mix miso, soy sauce, and ground ginger together in a mixing bowl.
Step 4
Toss Bok Choy and mushrooms in the glaze in the mixing bowl. Remove the vegetables and spread evenly on a baking sheet.
Step 5
Brush remaining glaze over the swordfish.
Step 6
Bake the vegetables for 15 minutes in the oven.
Step 7
Meanwhile, in a large pan on medium heat, cook the swordfish steaks for 3 minutes on either side or until internal temperature reaches 145F.
Step 8
Once rice is done, fluff with a fork and mix in ground ginger, salt, and a drizzle of sesame oil..
Step 9
Plate rice, swordfish and vegetables. Serve and enjoy!