High Protein Miso Cod
Elevate your dinner routine with this flavorful and nutrient-packed High Protein Miso Cod recipe. Featuring tender, flaky cod fillets marinated in a rich blend of white miso paste, sake, mirin, soy sauce, and fresh ginger, this dish boasts bold umami flavors and a touch of natural sweetness. Perfectly broiled to create a caramelized glaze, each bite is a harmony of textures and tastes that will leave your palate craving more. Garnished with vibrant green onions and toasted sesame seeds, this quick-to-prepare, oven-baked cod is a healthy, protein-rich choice for busy weeknights or special occasions. Serve with steamed rice and fresh vegetables for a complete meal that’s as wholesome as it is delicious. Keywords: High Protein Miso Cod, miso marinated fish, healthy seafood recipe, broiled cod fillets, umami-packed dinner.
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Recipe Information
Ingredients
- 4 pieces (6 ounces each) Cod fillets
- 0.25 cup White miso paste
- 0.25 cup Sake
- 0.25 cup Mirin
- 2 tablespoons Sugar
- 1 tablespoon Soy sauce
- 1 teaspoon, grated Fresh ginger
- 2 for garnish, thinly sliced Green onions
- 1 tablespoon, toasted Sesame seeds
- as needed Cooking oil spray
Instructions
In a small bowl, combine the white miso paste, sake, mirin, sugar, soy sauce, and grated fresh ginger. Mix well until the sugar is dissolved and the mixture is smooth.
Place the cod fillets in a shallow dish and pour the miso marinade over them, ensuring they are well coated. Cover and refrigerate for at least 1 hour, or up to 24 hours for deeper flavor.
Preheat your broiler on high and position the oven rack about 6 inches from the heat source. Line a baking sheet with aluminum foil and lightly spray with cooking oil.
Remove the cod fillets from the marinade, allowing excess to drip off, and place them on the prepared baking sheet.
Broil the cod for 6 to 8 minutes, depending on the thickness of the fillets, until the fish is cooked through and has a beautiful caramelized glaze.
While the cod is cooking, toast the sesame seeds by placing them in a dry skillet over medium heat. Stir frequently until golden brown and fragrant, about 2-3 minutes.
Once cooked, transfer the cod fillets to a serving platter and garnish with thinly sliced green onions and toasted sesame seeds.
Serve immediately with steamed rice and your choice of vegetables for a complete meal.
Nutrition Facts
Calories |
1073 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 13.4 g | 17% | |
| Saturated Fat | 2.1 g | 11% | |
| Polyunsaturated Fat | 2.1 g | ||
| Cholesterol | 292 mg | 97% | |
| Sodium | 3050 mg | 133% | |
| Total Carbohydrate | 77.0 g | 28% | |
| Dietary Fiber | 4.3 g | 15% | |
| Total Sugars | 61.3 g | ||
| Protein | 133.3 g | 267% | |
| Vitamin D | 6.8 mcg | 34% | |
| Calcium | 149 mg | 11% | |
| Iron | 5.0 mg | 28% | |
| Potassium | 3178 mg | 68% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
