Cobia with seaweed and miso butter


This lovely recipe showcases black kingfish also known as cobia, black salmon, ling, lemonfish, crabeater, prodigal son, codfish and black bonito. According to The GoodFish website, ‘the clean, meaty white flesh of Cobia is suited to a range of cooking methods. It can be eaten raw – as sashimi, in a poké bowl or as ceviche. It is also delicious pan-fried, roast or steamed. Sear the skin on high heat on a BBQ or in a pan to crisp it up, or bake fillets skin-side up in a hot oven. Cobia flesh will remain moist even when cooked with high heat. Cobia can also be cut into chunks and dropped into a soup or curry – the robust, meaty flesh won’t fall apart’.

Seaweed has long been an essential part of the Japanese diet and noted for its healing properties in the East since 3000 BC, now modern cuisine has begun to embrace mineral rich marine algae with abundance. Seaweed, also known as sea vegetables, are predominantly edible with varieties that include wrack, kelp, laver (nori), sea lettuce and dulse. They possess a highly concentrated source of nutrients, including high protein and iron content, with high levels of manganese, potassium, phosphorous, sodium, zinc and calcium.

Photo: Nelly le Comte

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Cobia with seaweed & miso butter


  • Author: Samantha Gowing
  • Total Time: 0 hours
  • Yield: 4 1x
  • Diet: Gluten Free

Ingredients

Units Scale

4 x 100 grams fillets cobia
1 teaspoon macadamia oil

Dressing
3 tablespoons mirin
3 tablespoons white wine
1/3 cup coconut sugar
1/2 cup white miso
1 tablespoon butter, cubed


Instructions

For the fish

  1. Preheat oven to 175 C.
  2. Line a baking tray with baking paper and place fish fillets skin side up.
  3. Drizzle lightly with macadamia oil.
  4. Bake for 8-10 minutes tender and moist underneath.

For the dressing

  1. In a heavy based small saucepan, combine mirin, white wine and sugar.
  2. Whisk over a low heat and the sugar has dissolved.
  3. Slowly whisk in miso paste, ensuring it does not boil.
  4. Then add the butter, whisking gently to form a rich and glossy sauce.
  5. Remove from direct heat and keep warm.
  • Prep Time: 10
  • Cook Time: 8-10
  • Category: Fish
  • Cuisine: Food as medicine
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Seaweed, sprouts and buckwheat


  • Author: Samantha Gowing
  • Total Time: 10 minutes
  • Yield: 4 1x
  • Diet: Gluten Free

Ingredients

Units Scale

1 teaspoon wakame seaweed, soaked, drained, patted dry
1 teaspoon ogo nori seaweed, soaked, drained, patted dry
1/2 cup sunflower sprouts
1/4 red capsicum, seeded, de-ribbed, cut into very fine julienne
1 tablespoon buckwheat kernels, (soaked, cooked or activated)
2 teaspoons macadamia oil
Pinch salt

Garnish
Pickled red ginger
Edible flowers


Instructions

  1. Combine all ingredients in a small bowl. Toss well.
  2. Divide the salad and place on one large serving platter or individual serving plates.
  3. Place the crispy skinned fish in the centre of the plate.
  4. Spoon the warm miso butter dressing alongside fish.
  5. Garnish with pickled ginger strips and edible flowers.
  • Prep Time: 10
  • Category: Seaweed
  • Cuisine: Food as medicine

How to make kelp noodle salad with seaweed

https://www.foodhealthwealth.com/why-is-seaweed-healthy/

How to use miso

 

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