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BAKED MISO-GLAZED HALIBUT
07

BAKED MISO-GLAZED HALIBUT

NUTRITION
HEALTHY RECIPES
Feb 08, 2025

BAKED MISO-GLAZED HALIBUT

This Baked Miso-Glazed Halibut is a flavour-packed dish featuring a tender, flaky halibut fillet coated in a savoury-sweet miso marinade. The combination of white miso paste, soy sauce, honey, and sesame oil creates a beautifully caramelised glaze that enhances the natural richness of the fish. Baking the halibut ensures a delicate, moist texture while keeping the preparation simple and mess-free. This dish is ideal for a healthy yet indulgent meal, offering a balance of umami flavours with a hint of sweetness. Whether served with steamed rice, roasted vegetables, or a fresh salad, this Japanese-inspired recipe is a perfect choice for weeknight dinners, special occasions, or when you want a restaurant-quality meal at home. With minimal ingredients and quick cooking time, it’s a go-to dish for seafood lovers looking for an easy and nutritious option.

RECIPE CATEGORY

Entrée, Lunch, Dinner

SERVING SIZE

1

CUISINE

Japanese

PREPARATION/TECHNIQUES

Bake, Marinate

OCCASION/HOLIDAY

Dinner Party, Date Night, Family Dinner, Spring, Summer, Winter, Potluck

SPECIAL CONSIDERATION/DIETARY CONCERNS

Healthy, Low Fat, Low Sodium, Quick & Easy, High Protein

DISH TYPE

Fish Dish

INGREDIENTS

These are the ingredients of Baked Miso-Glazed Halibut:

  • 100g halibut fillet
  • 1 tsp white miso paste
  • ½ tsp soy sauce
  • ½ tsp honey
  • ½ tsp sesame oil

FULL NUTRITIONAL INFORMATION

  • Calories: 140 kcal
  • Carbohydrates: 4g
  • Protein: 22g
  • Fat: 5g
  • Saturated Fat: 1g
  • Sodium: 180mg
  • Fibre: 0g
  • Sugar: 3g

PREPARATION

  • Preheat The Oven: Set your oven to 190°C (375°F) and line a baking tray with parchment paper.
  • Prepare The Marinade: In a small bowl, whisk together the white miso paste, soy sauce, honey, and sesame oil until smooth.
  • Coat The Halibut: Place the halibut fillet on the baking tray and brush the miso glaze evenly over the top. Let it marinate for 10 minutes to absorb the flavours.
  • Bake The Fish: Transfer the tray to the preheated oven and bake for 10-12 minutes, or until the fish is opaque and flakes easily with a fork.
  • Caramelise The Glaze (Optional): For a richer glaze, broil the fish for the last 2 minutes of cooking, allowing the top to develop a slight char.
  • Serve Immediately: Plate the halibut and garnish with sesame seeds, green onions, or a side of steamed vegetables.

PREP TIME

10 minutes

COOKING TIME

12 minutes

TIPS

Here are some helpful tips to make the baked miso-glazed halibut even more delicious and easy to prepare:

  • Choose Fresh Halibut: For the best flavour and texture, use fresh halibut fillets rather than frozen. If using frozen, thaw completely before marinating.
  • Marinate For Deeper Flavour: Let the fish sit in the miso glaze for up to 30 minutes before baking for a more intense umami taste.
  • Watch The Baking Time: Overcooking halibut can make it dry. Bake until just opaque and flaky for the best results.
  • Use Parchment Paper: This prevents sticking and makes cleanup much easier.
  • Broil For Added Depth: If you prefer a richer glaze, broil the fish for 1-2 minutes at the end of baking.
  • Pair With Light Sides: Serve with steamed jasmine rice, sautéed greens, or miso soup for a complete meal.

VARIATIONS

Here are some variations for the baked miso-glazed halibut to suit different dietary needs and flavour preferences:

  • Spicy Miso Glaze: Add ¼ teaspoon of chilli flakes or a dash of Sriracha for a spicy kick.
  • Citrus-Infused Halibut: Squeeze fresh lime or yuzu juice into the marinade for a bright, citrusy flavour.
  • Garlic-Ginger Boost: Mix ½ teaspoon of grated ginger and minced garlic into the glaze for extra depth.
  • Soy-Free Alternative: Swap soy sauce for coconut aminos to make it soy-free.
  • Sesame-Crusted Halibut: Press sesame seeds onto the glaze before baking for a crunchy exterior.
  • Different Fish Options: Try this recipe with salmon, cod, or black cod for a variation in flavour and texture.

PREPPING AND STORAGE

  • Refrigeration: Store leftovers in an airtight container in the fridge for up to 2 days. Reheat gently in the oven at 150°C (300°F) for 5-7 minutes to maintain texture.
  • Freezing: Not recommended, as the glaze may alter the texture of the fish after thawing.
  • Meal Prep Tip: Prepare the glaze in advance and store it in the fridge for up to a week to make future meals quicker.

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