For your weeknight meals, offer this recipe as a heart-healthy gesture.
It might be difficult to buy white miso in small amounts, but its the ingredient that really makes a difference in the marinade. It can be refrigerated for months, and can be used to glaze salmon, marinate steak, and flavor stir-fries, gravy and salad dressing.
Serve with steamed sugar snap peas or baby bok choy.
Miso-Marinated Scallops on Soba Noodles
Adapted from “The Go Red for Women Cookbook,” from the American Heart Association (Clarkson Potter, 2013).
1/2-inch piece ginger root
1 medium clove garlic
1 teaspoon white miso paste, also called shiro miso
1 tablespoon mirin or dry sherry
1 tablespoon plain rice vinegar
6 ounces dry-pack scallops
6 ounces dried soba noodles, preferably thin
1/2 teaspoon toasted sesame oil
1/2 teaspoon canola oil or corn oil
BRING a deep pot of water to a boil over high heat, making sure it can hold at least 2 more cups of water than its current volume.
PEEL ginger, then finely grate it into a shallow glass dish. Mince garlic and add to the dish. Whisk in miso, mirin or sherry and vinegar. Add scallops and turn them to coat. Marinate scallops at room temperature for 10 to 15 minutes, turning them over a few times.
TRIM scallions, then cut into 2-inch pieces. Cut each piece lengthwise into very thin strips, placing them in a mixing bowl as you work.
ADD soba noodles to the boiling water, stirring to make sure they don’t stick together. Once water returns to a boil, add 1 cup of cool tap water. Cook just long enough for the water to return to a boil again, then add another cup of water. Once water returns to a boil, check noodles for doneness; they should be firm yet tender. Drain in a colander, then immediately transfer to the mixing bowl with scallions. Drizzle with toasted sesame oil and toss to coat and incorporate. Cover loosely to keep warm.
HEAT canola or corn oil in a medium nonstick skillet over medium heat. Remove scallops from the marinade; use a paper towel to pat them dry, then add them to skillet. (Discard any remaining marinade.) Cook for about 6 minutes total, turning scallops over once as their edges brown and crisp and they become just opaque. Be careful not to overcook.
DIVIDE dressed soba noodles between bowls or plates. Top each portion with scallops. Serve right away.
Per serving (based on 3): 280 calories, 18 g protein, 42 g carbohydrates, 4 g fat, 0 g saturated fat, 20 mg cholesterol, 150 mg sodium, 2 g dietary fiber, 0 g sugar
Yield: 2 or 3 servings.