Traditional miso paste is one of the fundamental and essential ingredients in Japanese cooking. There’s even a saying: “Pay the miso seller, not the doctor,” reflecting its importance in daily life. Every morning begins with a bowl of miso soup — silken tofu cubes and a portion of seaweed, all immersed in a miso-based broth. It’s as integral to breakfast in Japan as an omelet is to a Western diet. Miso is also always a part of lunch.
Miso paste is made from fermented soybeans combined with koji mold starters (Aspergillus oryzae) and a small amount of grain, typically rice or barley. With the rise in miso’s popularity, some pastes are now made "quickly" using wheat — this variant is not considered here. Rice-based miso is the most popular in Japan, and it’s the type discussed and used in this recipe.
Besides soybeans, koji, sea salt, and the grain starter, miso pastes differ in color and saltiness, which are influenced by fermentation time, temperature, and aging duration. For traditional high-quality producers, this balance takes years to perfect. Achieving the ideal fermentation process for soybeans and the chosen grain (rice or barley, which can constitute 30–40% of the composition) results in a sweet, salty, and sometimes earthy product with pleasant fruity notes.
Miso pastes are classified by intensity into white, red, and mixed varieties. My favorite is red miso with a rice base for its robust flavors.
- 2 tuna steaks (500 g)
- 1 tsp. dried ginger
- 4-7 garlic cloves
- 2 tbsp. miso paste
- freshly ground black pepper
- coconut oil
Peel the garlic and either crush it or grind it into a paste using a mortar and pestle, mixing with the miso paste, dried ginger, and black pepper until smooth. Marinate the tuna in this mixture for at least 20 minutes, though 2–4 hours is preferable.
Cook the tuna on a grill or in a heavy-bottomed skillet with coconut oil, ensuring the oil doesn’t reach its smoke point. Cook the tuna to your preference: for high-quality fish, 1–2 minutes per side is optimal.
Peel the garlic and either crush it or grind it into a paste using a mortar and pestle, mixing with the miso paste, dried ginger, and black pepper until smooth. Marinate the tuna in this mixture for at least 20 minutes, though 2–4 hours is preferable.
Cook the tuna on a grill or in a heavy-bottomed skillet with coconut oil, ensuring the oil doesn’t reach its smoke point. Cook the tuna to your preference: for high-quality fish, 1–2 minutes per side is optimal.
