Miso Glazed Cod

7 15 275
Ingredients Minutes Calories
Prep Cook Servings
5 min 10 min 4
Miso Glazed Cod
Health Highlights

Ingredients


1/2 cup Miso paste, white (or light yellow miso)
5 tbsp Wine Vinegar
2 tbsp Soy sauce (low-sodium)
1/4 tsp Cayenne pepper
1/4 cup Grape seed oil
454 gm Atlantic Cod (fillets)
2 tbsp Green onion (thinly sliced; tops (scallions))

Instructions


  1. Preheat broiler. 
  2. In a mini-food processor, add miso, vinegar, soy sauce, cayenne pepper and oil.  Give it a whirl to blend.
  3. Line a cookie sheet with tin foil.  Place cod on top of cookie sheet.  Baste both sides of cod with half of the miso glaze.
  4. Broil cod 8 inches from heat until it begins to brown.  Lower oven to 450 degrees and bake for 5 – 8 minutes depending on the thickness of the cod fillets.  
  5. For serving, drizzle remaining miso glaze over cod fillets and garnish with sliced green onion tops. 

Notes:

Fish

is a great source of protein and high in Omega 3 fatty acids! 

Pair fish with a side of lightly sautéed asparagus or green beans!


Nutrition Facts

Per Portion

Calories 275
Calories from fat 141
Calories from saturated fat 9.6
Total Fat 15.7 g
Saturated Fat 1.1 g
Trans Fat 0
Polyunsaturated Fat 9.5 g
Monounsaturated Fat 4.2 g
Cholesterol 49 mg
Sodium 2243 mg
Potassium 598 mg
Total Carbohydrate 9.5 g
Dietary Fiber 2.2 g
Sugars 8.6 g
Protein 25.1 g

Dietary servings

Per Portion


Meat 1.3

Energy sources


Pygal12%412.739322306416113.5862464019953751%440.85379483786943258.220868024968637%299.9527722712859159.04859066813412%51%37%CarbohydratesFatProtein

Meal Type(s)

Main




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