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Miso Glazed Cod
15 min prep time
5 min cook time
4servings
Recipe by
Lara Rondinelli Hamilton, RD, LDN, CDE and Jennifer Bucko Lamplough
Source
The Diabetes Cookbook
Photo by
Peter Papoulakos
How to Make Miso Glazed Cod
Broiling fish fillets and stir-frying vegetables makes this savory 20-minute meal come together in a flash. Serve with brown rice or another whole grain if desired.
15 min prep time
5 min cook time
4servings
1 fish fillet, 3/4 cup stir fry
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Step-By-Step Instructions:
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Preheat oven to broil. Place a rack in the middle of the oven. Coat a baking sheet with cooking spray.
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Cut the fish into 4 4-oz portions and arrange on the prepared baking sheet.
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In a small bowl, mix together 1 1/2 Tsp. of sesame oil and the miso soup mix powder to form a paste. Brush the tops of each of the fish fillets with the glaze (coating will be very thin). Spray each fillet with cooking spray and place baking sheet on middle rack of the oven. Broil for 6 minutes.
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While the fish is broiling, add the remaining 1 1/2 Tsp. of sesame oil and more cooking spray to a wok or large saute pan over high heat. Stir fry the cabbage, garlic, snow peas and hot sauce for 4 minutes, until just wilted but still slightly crunchy.
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Remove fish from baking sheet and serve on top of 3/4 cup of the stir-fried vegetables.
Nutrition facts
4 Servings
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Serving Size
1 fish fillet, 3/4 cup stir fry
- Amount per serving Calories 150
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Total Fat
4.5g
- Saturated Fat 0.5g
- Trans Fats 0g
- Cholesterol 45mg
- Sodium 160mg
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Total Carbohydrate
6g
- Dietary Fiber 2g
- Total Sugars 2g
- Protein 20g
- Potassium 533mg
- Phosphorous 175mg
Ingredients
Nonstick cooking spray
1
white fish (such as cod, sea bass or orange roughy)
1 lbs
toasted sesame oil (divided)
1 tbsp
powdered instant miso soup mix (powder only)
1 tbsp
black pepper
1/4 tsp
shredded napa cabbage (shredded)
4 cup
garlic (grated or minced)
2 clove
snow peas (sliced)
2 cup
Asian style hot sauce
1 tbsp
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