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Further Food Commentary:

Recipes with cod make me happy because it is a fish that is available all year round! It is a low calorie source of protein and a good source of Omega 3 fatty acids as well as many B vitamins including B6, 12 and niacin all which help with heart health. Miso not only adds a delicious umami flavor to any dish but it also adds tons of antioxidants and as a fermented food it is a probiotic and there for aids in digestion and gut health. This recipe is easy to prepare and low in sugar without giving up the flavor!

By Amy Shapiro, MS, RD, CDN

Miso Ginger Glazed Black Cod

  • Prep Time:10 minutes
  • Cook Time:30 minutes
  • Servings: 4

Ingredients

1 tablespoon sweet miso
1 tablespoon mirin
1/4 cup shoyu or tamari
1-2 teaspoon grated ginger juice
1/4 cup water
4 six-ounce fillets black cod (also called sable fish)
scallions (minced)

Instructions

  1. Mix together miso, mirin, shoyu, ginger and water in small baking dish or freezer bag.
  2. Place fish in mixture and let marinate for a least 35 minutes or overnight in the refrigerator.
  3. Preheat oven to 375°.
  4. Place cod fillets into a baking pan.
  5. Bake the fish flesh side down for 8-10 minutes.
  6. Flip and continue cooking 5-10 minutes, depending on the thickness of the fish.
  7. Remove fillets from the oven and set onto a plate.
  8. Spoon some of the cooked marinade on top.
  9. Garnish with scallions and serve.
Mix together miso, mirin, shoyu, ginger and water in small baking dish or freezer bag. Place fish in mixture and let marinate for a least 35 minutes or overnight in the refrigerator. Preheat oven to 375°. Place cod fillets into a baking pan. Bake the fish flesh side down for 8-10 minutes. Flip and continue cooking 5-10 minutes, depending on the thickness of the fish. Remove fillets from the oven and set onto a plate. Spoon some of the cooked marinade on top. Garnish with scallions and serve.

Nutrition Information

Per Serving:  Calories: 306; Total Fat: 20g; Saturated Fat: 7g; Monounsaturated Fat: 0g; Polyunsaturated Fat: 0g; Cholesterol: 175mg; Sodium: 1183mg; Potassium: 53mg; Carbohydrate: 4g; Fiber: 0g; Sugar: 1g; Protein: 27g

 

Nutrition Bonus:  Iron: 4%

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Andrea Beaman Health Expert
www.AndreaBeaman.com

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One thought on “Miso Ginger Glazed Black Cod”

  1. Saima Ahmed

    Since I eat halal, finding halal meat can be pricey and time consuming so seafood is always a great alternative. This miso ginger glazed black cod was the perfect quick and easy lunch! I threw in some chia seeds for omega 3 and protein and a little crunch and ate it with a kale salad and sautéed vegetables. It was absolutely delicious and kept me full and energized all day. Definitely give this recipe a thumbs up!

    Reply ↓

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