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!
Yes I am completely obsessed with miso paste! It has such a great umami flavour and it’s so easy to use in so many ways.
At the moment we are loving this miso, mustard and sesame marinade as a quick dinner or meal prep option. It comes together really quickly and makes an otherwise plain piece of chicken taste insanely good. All you do is coat your protein of choice and bake it, it’s fuss-free.
I recommend using this marinade on proteins like tofu, tempeh, chicken or fish. I use it most often on firm tofu, chicken breast or chicken thigh, and fish fillets including snapper, barramundi and salmon. You can also use it on veggies like eggplant or pumpkin. It’s vegan friendly too!
Just four ingredients is all you need!
- Miso paste. 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. You could try this with a stronger red miso paste if you really prefer that style, but it might overpower the other ingredients in this marinade and make it too salty.
- Mustard. Good old wholegrain mustard, nothing fancy here.
- Sesame oil. 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. It’s really strong so you only need a little bit for a lot of flavour.
- Honey. Or another liquid sweetener of choice, if you prefer maple syrup that works just as well.
Here’s a rough guide on how I prepare the protein before coating in the marinade:
- Tofu: I get extra firm tofu, pat it with paper towel to remove as much moisture as possible, cut into small cubes and then coat.
- Chicken: chicken thigh I just coat in the marinade and bake. For chicken breast I slice lengthways to create thinner pieces that cook more quickly before adding the marinade.
- Fish: nothing to prepare, I just buy fish fillets and coat in the marinade.
- Veggies: 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 coated, pop your selection onto a lined baking tray and bake at 180C (350F) until cooked through. Too easy!
The recipe makes enough to generously coat a meal for 2 people, with a little extra to make a dressing to go on top! Yes that’s right, this delicious marinade is a multi-tasker as well. I reserve around 2-3 teaspoons of the marinade, mix in some peanut butter or tahini plus a splash of water, and create a sauce. That’s what you see drizzled on the bowls in the photos!
Let me know how you go with this delicious marinade. Take a snap and tag me @moniquecormacknutrition on Instagram or leave me a comment below! And, if you are in love with miso and you also love a versatile sauce/marinade kind of thing, make sure you also try out my Tahini Miso Salmon recipe 🙂
- 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
- 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.