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Miso Baked Cod

Miso 5

Miso marinaded cod, although you can use any white fish

This recipe is really quick to prepare recipe, tasty & so good for you. It is perfect for mid-week when you get back from work or the gym & you are time-poor. You can even make the marinade the night before & when you get home, pop the fish in the oven…dinner in under 15 mins. Easy!

Miso paste has a deep savoury umami flavour. Serve with steamed vegetables or a salad, this makes a simple yet tasty & nutritious meal.

Miso cod

Why eat miso paste? It is a complete protein, containing all the essential amino acids, it facilitates good digestion by stimulating secretion of digestive juices in the stomach & being a fermented food, it is a probiotic. Lastly, it is a rich vegetable-based source of B vitamins (especially B12) & is also high in anti-oxidants, so helps protect against free radical damage.

You can buy miso paste readily in supermarkets & high street health shops & on-line. I tend to  buy mine from oriental supermarkets where it is under half-the price!

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Just a few simple ingredients is all you need!

Serves: 2

Preparation time: 5-8 mins

Baking time: 10-14 mins

Marinade time: 1 hour-overnight

Ingredients:

4 tbsp miso paste

6 tbsp of white wine

2 garlic cloves, crushed

10g fresh root ginger, finely chopped

2 tbsp honey

1 tbsp rice wine vinegar

1/2 red onion, finely chopped

2 X 200g cod steaks (although any white fish works well)

Optional: Serve with lime wedges (the sharpness compliments the saltiness of the miso) & a sprinkle of ground flaxseed  (to boost the nutritional content)

 

Method

In a small non-metallic bowl, make the marinade: mix together the miso paste, white wine, crushed garlic, chopped root ginger, honey & rice wine vinegar.

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Place the cod in a plastic container with the diced red onions on top.

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Coat the cod fillets with the marinade. Leave in the fridge for 1hr-overnight.

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Bake on a greased baking sheet, skin-side down at 160ºC for 10-14 mins.

I like to serve mine with steamed veg or a salad, with wedge of lime juice to contrast with the saltiness of the miso a sprinkling of ground flaxseed.

 

Don’t forget you can find my favourite recipes in my FREE eBook here.

 

 

 

 

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