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Categories:
nut oil rice dried lentils broth fresh mint fish mango miso paste mirin sake salt portobello mushroom red bell pepper red tomatoes fresh spinach
Viewed: 71 - Published at: 3 years agoIngredients
- 2 teaspoons macadamia nut oil, other nut oil, or olive oil
- 1 cup sushi rice
- 1/2 cup dried lentils
- 1 3/4 cups broth (chicken or vegetable) or water
- 2 tablespoons chopped fresh mint
- 1/2 to 3/4 pound fish fillets or steaks (tilapia, mahi mahi, halibut, etc.)
- 1/4 cup fresh diced or canned pureed mango or pulpy orange juice
- 1 tablespoon miso paste
- 2 teaspoons mirin
- 3 tablespoons sake
- Sea salt and freshly ground black pepper
- 1 portobello mushroom, sliced
- 1/2 red bell pepper, cored, seeded, and sliced
- 2 medium yellow or red tomatoes, cut into wedges
- 2 to 3 cups roughly chopped fresh spinach
Method
- Preheat the oven to 450F.
- Wipe the inside and lid of a cast-iron Dutch oven with macadamia nut oil.
- Rinse the rice in a strainer under cold water until the water runs clear.
- Pour the rice and the lentils into the pot and add the liquid.
- Sprinkle with mint.
- Place the fish on top.
- In a small bowl, mix the mango, miso, mirin, and sake, then pour over the fish.
- Lightly season with salt and pepper.
- Cover with the mushroom and bell pepper slices.
- Arrange the tomato wedges in a layer.
- Top with the spinach until the pot is full.
- Cover and bake for 40 to 45 minutes, or until 3 minutes after the aroma of a fully cooked meal escapes the oven.
- Serve immediately.
- Calories: 295
- Protein: 27g
- Carbohydrates: 42g
- Fat: 3g
- Cholesterol: 19mg
- Sodium: 406mg
- Fiber: 13g
