Telling yourself to just eat healthier is a bit ambiguous, isn’t it?
Well, a new cookbook from author Dr. Gary Deng gives readers step-by-step instructions on how to cook for a healthier life.
He joined the show and shared a miso-cooked white fish recipe.
White fish cooked in miso
Miso – fermented soybean paste – is a nutritious vegan seasoning. During fermentation, enzymes break down proteins and carbohydrates in soybeans and produce umami-tasting byproducts. Miso can replace a sauce or seasoning based on meat broth or dairy products (butter or cheese) without losing the flavor-enhancing effect. Shio koji is a fermented rice paste containing a different set of umami-producing compounds and a bit of alcohol, which brings out the flavor of the fish even more. Any white fish with a mild flavor, such as sea bass, cod, haddock or snapper, will work well in this dish.
Preparation time: 5 minutes, plus overnight marinade
For gluten-free, use dashi
- 2 tablespoons of white miso
- 1 tbsp shio koji (fermented rice paste) or another 1 tbsp miso
- 1 tablespoon mild-flavored vegetable oil, such as canola (rapeseed) oil
- 1 tablespoon of sugar
- 3 tablespoons of rice wine
- ½ tablespoon rice vinegar
- 4 skinless white fish fillets (cod, haddock, snapper, or sea bass), about 6 oz/175 g each and 1 inch/2.5 cm thick
- 2 tablespoons finely chopped green onions (spring onions)
- Mushroom sauce (store-bought) or dashi (optional)
1. In a glass or ceramic baking dish large enough to hold the fish in a single layer, combine the miso, shio koji, oil, sugar, wine, and vinegar. Mix to form a smooth paste.
2. Pat the fish dry with paper towel. Add fillets to marinade in baking dish and turn to coat. Cover and refrigerate for at least 8 or up to 16 hours, depending on your schedule.
3. When ready to cook, preheat oven to 350°F (180°C/Mark 4).
4. Use a spoon to gently scrape most of the marinade from the fish, leaving only a very thin layer. Discard the marinade and wipe out the baking dish, then return the fish to the dish.
5. Cook fish until it begins to flake, about 20 minutes, depending on thickness.
6. Increase oven temperature to 450°F (230°C/Mark 8) and roast until fish develops a golden crust, about 5 minutes. (You can also broil/grill the fish at this point.)
7. Sprinkle with green onions (spring onions) and drizzle with mushroom sauce or dashi, if using.
Goes well with: A cereal dish and 2 vegetable or salad dishes for a complete meal.
Excerpted from “The Wellness Principles: Cooking for a Healthy Life” by Gary Deng, MD, PhD. © 2022 Phaidon Press Limited.
Integrative medicine is the new buzzword right now, but Dr. Deng was an early adopter of integrative medicine. He was one of the first physicians to focus on his practice of integrative medicine, and ONLY one of three at his hospital to provide this service when he started. Gary Deng, MD, PhD, is the Director of Integrative Medicine at the prestigious Memorial Sloan Kettering Cancer Center in New York City, where he pioneered a program focused on a holistic approach to health. It integrates an evidence-based medical and scientific approach to Eastern and Western philosophies of self-care, and at the heart of its mission is nutrition and understanding what we should be eating and why.
Segment producer Joseph Suttner. Watch New Day Northwest at 11 a.m. weekdays on KING 5 and live stream on KING5.com. Contact New Day.