Miso Mustard and Sesame Marinade
This healthy miso marinade is so versatile, I use it on veggies, fish and chicken. With just four ingredients it only takes a minute to whip up. You can also turn it into a dressing to serve with your meal!
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Servings: 2 serves
Calories: 79kcal
Ingredients
- 1 tbsp white miso paste
- 1 tbsp wholegrain mustard
- 2 tsp sesame oil
- 2 tsp honey or another liquid sweetener of choice, if you prefer maple syrup that works just as well
Additional ingredients to make a sauce:
- 1 tbsp smooth peanut butter or tahini
Instructions
- Combine all marinade ingredients together to form a paste. Add 1-2 tbsp water to get the marinade to a smooth consistency.
- For tofu: use extra firm tofu. Pat dry with paper towel to remove as much moisture as possible, cut into small cubes and then coat in the marinade.
- For chicken: use skinless chicken thigh or chicken breast. For chicken thighs simply coat in the marinade and bake. For chicken breast, you can first slice lengthways to create thinner pieces that cook more quickly before adding the marinade.
- For fish: use firm fish fillets like salmon, snapper, barramundi, etc. Coat in the marinade.
- For eggplant: for eggplant, cut in half lengthways, score the inner side and rub in marinade.
- For pumpkin: cut into wedges and coat in the marinade.
- Once you have coated your chosen protein or veggies in the marinade, place them on a baking sheet lined with baking paper and bake in the oven at 180C (350F) until cooked through.
- To make a sauce: reserve 2-3 teaspoons of the marinade. Mix in a tablespoon of tahini or smooth peanut butter, plus a splash of water, and whisk to make a sauce.
Notes
*I use and recommend a white miso paste, also known as shiro miso. It is one of the milder and sweeter (though it's not actually sweet) tasting types of miso paste.
*Use a toasted sesame oil in this marinade. This is an Asian sesame oil (sometimes called dark sesame oil) and has a dark golden brown colour and strong sesame aroma. It's usually quite readily available in supermarkets or try an Asian grocer if there is one near you.
Have you made this recipe?I love seeing your creations! Take a photo and then tag me @nourish.everyday on Instagram!
Nutrition
Calories: 79kcal (4%) | Carbohydrates: 8g (3%) | Protein: 1g (2%) | Fat: 5g (8%) | Saturated Fat: 1g (6%) | Sodium: 402mg (17%) | Potassium: 18mg (1%) | Fiber: 1g (4%) | Sugar: 6g (7%) | Iron: 1mg (6%)