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Lilly’s Table

 
 
© Lillys-Table.com Photo of Turmeric-Mirin Flounder with Brown Rice Salad
 

Tags: Dairy Free Gluten-Free Low-Glycemic Nut Free

  • Hard
  • Medium
  • Easy

Prep
Difficulty
Easy

45 mins

Time
Estimate
45 mins

Icon Heart Healthy

Gluten
Free?
Yes

Spring

Typical
Season
Spring

Nutrition Info

  • 7
  • 6
  • 5
  • 4
  • 3
  • 2
  • 1

Protein

  • 7
  • 6
  • 5
  • 4
  • 3
  • 2
  • 1

Carbs

  • 7
  • 6
  • 5
  • 4
  • 3
  • 2
  • 1

Fats

  • 7
  • 6
  • 5
  • 4
  • 3
  • 2
  • 1

Vegetables

Recipe Detail

Spring

Turmeric-Mirin Flounder with Brown Rice Salad

 

Balanced, flavorful and filling, this recipe can be cooked well into the summer. Try adding different vegetables to the rice and using different kinds of fish. Choose Pacific caught wild flounder, yellow snapper or salmon are great options.

~Created by Lizzy Marshall

Ingredients

  • 1 cup short grain brown rice
  • 2 carrots, julienned*
  • ½ head cabbage, sliced in 1/4 inch pieces
  • ¼ cup cilantro, roughly chopped
  • 2 tablespoons ume plum vinegar
  • 1 tablespoon sesame oil
  • 1 lb wild flounder
  • 2 tablespoons olive oil, more or less as needed for your fish
  • 2 tablespoons ginger, fresh, grated
  • ¼ teaspoon turmeric
  • 2 tablespoons mirin
  • 1 lemon, cut in wedges

Serving Size: 4 People

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Preparation Instructions

Rinse the rice twice and put in a pot with a tight lid. Add 2 cups of water and a pinch of salt. Cook on low for 40 minutes.

Bring a pot of water to a boil. Blanch the cut vegetables for about three minutes and toss with cilantro, ume vinegar and sesame oil. Set aside for when the rice is finished. Once the rice is cooked you’ll simply mix it in with vegetables.

Lightly coat the the fish in the turmeric, salt and pepper. Fry the fish in olive oil with the ginger over medium heat for 4 minutes. Turn it over and and pour in the mirin. Let the mirin bubble up, and caramelized around the edges of the fish. When the fish is cooked inside and the edges are crispy; it is done.
Serve with a generous heap of the rice salad and lemon wedge.

A note about the ingredients:

Be sure you find a mirin that does not have corn syrup in it. For one, it’s bad for you and for another the fish will taste horribly sweet. Eden Foods makes a great mirin. In fact I recommend Eden brand for the ume plum vinegar and the toasted sesame oil as well.

Be sure to find a miso that does not have MSG in it.

*To julienne the carrots, thinly slice on a diagonal in disks. Stack up and slice again in thin match-sticks.