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In order to nicely brown the outer layer of the fillets without regressing to the tough, dry texture of the broiled recipes,sprinkling the flesh with salt and pepper, then quickly pan seared the fillets golden brown each side (*skin-side up first) before transferring them to the oven. Then broiling a piece of fish for 10 minutes?! Broiling the salmon left it perfectly flaky and moist.
Ингредиенты
- 1/4 cup packed brown sugar
- 2 Tbsp low sodium soy sauce
- 2 Tbsp hot water
- 2 Tbsp Miso (soybean paste)
- 4 (6oz.) Salmon fillets (about 1 inch thick)
- 1 Tbsp toasted sesame seed
- 2 Tbsp thinly sliced green onions (green parts)
- Canola oil
Инструкции
- Start by mixing the first 4 ingredients (brown sugar, soy sauce, hot water, and miso) in a bowl. Stir until completely mixed.
- Set broiler on high and set rack about 6 inchs from the flame.
- Salt and pepper you fish filets on both sides. Pan Searing the salmon - Before you put your fish in the pan you want it to be very very hot to the point where it just begins to smoke. Then add enough canola oil to coat the pan evenly.
- *TIP the best pan to use for this process is a cast iron pan or a skillet that has a metal handle. This will allow you to move it from the stove top to the broiler.
- Cook your filet for about 2 minutes on each side then baste it with a coating of the miso glaze then move to the broiler. Let cook for about 3 minutes then baste the fish again with glaze.
- Let cook for about 5 minutes once the fish is nice and flakey and the glaze bubbly take it out.
- Garnish with green onion, sesame seed.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 212g | |
| Recipe makes 4 servings | |
| Calories 440 | |
| Calories from Fat 218 | 50% |
| Total Fat 24.32g | 30% |
| Saturated Fat 5.42g | 22% |
| Trans Fat 0.0g | |
| Cholesterol 94mg | 31% |
| Sodium 693mg | 29% |
| Potassium 684mg | 20% |
| Total Carbs 17.18g | 5% |
| Dietary Fiber 0.9g | 3% |
| Sugars 14.09g | 9% |
| Protein 36.56g | 58% |
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