As a Protestant kid growing up, I was always a little jealous of my Catholic friends. They went to CCD and met lots of other kids. They came in late to school on Ash Wednesday with black soot on their foreheads. They had the opportunity to be self-sacrificing and give up something for Lent each year. They had to eat fish on Fridays during Lent. Okay, I was not jealous of the fish part. I did not like to eat anything that came from the sea when I was younger.

I’ve since learned to enjoy seafood, and when this recipe from former "Top Chef" contestant Brian Malarkey was brought to my attention, I thought it would be a perfect recipe to share for the Lenten season. With a total prep and cooking time of 20 minutes, it’s a great light and healthy meal.

The fish used in Malarkey's recipe for Wild Alaska Sole with Shitake Mushroom Miso Broth is one of Seafood Watch’s good alternatives for seafood.

Wild Alaska Sole with Shiitake Mushroom Miso Broth


  • 4 1/2 cups water
  • 2-3 tablespoons white miso, to taste
  • 1-2 tablespoons soy sauce or tamari, to taste
  • 8-ounce wild Alaska sole fillets sliced in 1⁄2-inch wide strips
  • 8 shiitake mushrooms, stems removed and thinly sliced
  • 1 carrot, julienned
  • 1/2 cup julienned daikon radish
  • 1-2 green onions, diagonally sliced
  • 1/2 cup cilantro sprigs, for garnish
  • Salt and pepper, to taste
Time estimates

Prep time: 20 minutes

Total time: 20 minutes


  1. In a medium sauce pot, heat water to boiling; whisk in miso and soy sauce. When liquid returns to a boil, add fish and cook 3 to 4 minutes or until sole is opaque throughout.
    • Divide and portion the vegetables and mushrooms into 4 large shallow bowls. Pour the hot broth over; garnish with cilantro leaves. Add salt and pepper, to taste.
Serves 4

Robin Shreeves ( @rshreeves ) focuses on food from a family perspective from her home base in New Jersey.

Recipe: Wild Alaska Sole with Shiitake Mushroom Miso Broth
A sustainable seafood recipe just in time for Lent.