Skip to content

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!

Miso cod 6

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.

Miso cod 9

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

Miso cod 8

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

Miso cod 10

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.

 

 

 

 

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

Follow SOBODY HEALTHY RECIPES on WordPress.com

Twitter

Instagram

Happy Friday! How about a Spring-themed fruit salad bowl for breakfast? Who else likes to start the day with fruit? To bump up the nutrients, I have added some omega-3-rich ground flaxseed, antioxidant- rich tangy dried goldenberries, radish and carrot daisies, puffed quinoa, pumpkins seeds and a blob of hot pink pittaya protein yoghurt. What do you think?⠀ .⠀ I used ground flaxseed @linwoodshealthfoods, dried goldenberries and pumpkin seeds @naturesheartsuperfoods, puffed quinoa @realfoodsourceand pittaya @unicornsuperfoods.⠀ .⠀ .⠀ Have a beautiful day!⠀ .⠀ .⠀ .⠀ @bowlsforall @healthfood @cookinglight⠀ .⠀ .⠀ .⠀ .⠀ . . .⠀ .⠀ .⠀ #fruitsalad #fruitarian #fresh #detox #eathealthy #healthyfood #detoxfood #cleaneating #veganbreakfast #instafoodie #rawfood #eatwell #cleaneatingrecipes #veganbowl #plantbasedmeals #getinmybelly #eatforabs #vegan #veganrecipes #slimmingworld #healthyveganfood #vegansofinstagram #glutenfreeeats #plantbasedathelete #feedfeedglutenfree #plantbasedfoodie #girlswholift #poweredbyplants #fitnessfood #eatplants
Happy Thursday! Can you have too much peanut butter?! ⠀ Today we have creamy protein oats with added chia and hemp seeds. Toppings? Berries, the last of the pomegranate (sob!), crunchy nuts, sweet and tangy raw dried cacao-covered goldenberries, crunchy seeds and a rather generous peanut butter drizzle! (it is after all a triple class gym day! Hehe)⠀ .⠀ I used chia and raw dried cacao-covered goldenberries @naturesheartsuperfoods hemp seeds @linwoodshealthfoods, peanut butter @pipandnut and pea protein @pulsinhq.⠀ More details on my blog. please copy and paste the link below into a new browser.⠀ https://buff.ly/2Bn406m.⠀ Have a lovely day!⠀ .⠀ .⠀ .⠀ .⠀ . . . . .⠀ .⠀ #cleaneatingdiet #heathyfoodshare #eatforabs #oatmealbowl #peanutbutter #dairyfree #plantbasedrecipes #nourished #eatsmart #eatcleangetlean #highproteindiet #healthyfats #eatcolorful #cleaneatingrecipes #vegan #veganismo #healthyfoodporn #veganfoodshare #vegansofinstagram #glutenfreeeats #plantbasedathelete #veganfoodshare #fitfam #eatfit #whatveganseat #poweredbyplants #fitfood #eatplants #refinedsugarfree #holisticnutrition
Good evening! A late dinner tonight after the gym (spin and a little run). Rooting around in the fridge I have an aubergine and some potatoes to use up. So tonight's dinner is roasted aubergine with a tahini miso topping, roasted cherry toms and a sprinkle of hemp seeds @linwoodshealthfoods and chia seeds @naturesheartsuperfoods hasselback potatoes and lots of salad!⠀ Have a lovely evening!⠀ .⠀ .⠀ .⠀ .⠀ .⠀ . . . . .⠀ .⠀ .⠀ .⠀ @forvegans_byvegans ⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ #vegans #freefrom #cleaneating #veganfoodporn #veganvibes #foodlover #plantbaseddiets #plantalbasednutrition #plantbasedpower #plantbasedathlete #veganismo #foodideas #govegan #feedfeedglutenfree #weightlossrecipes #meatfreeathelete #healthyfoodie #slimmingworld #glutenfreedairyfree #foodintolerance #noleftovers #healingfoods #vegangirls #veganeats #healthyfoodlove #fitfoodie #eatwell #realfood #refinedsugarfree
Good morning! Today we have an acai, pomegranate chia pudding for breakfast! (Making the most of pomegranates before the season is over!). Layers of cool chia acai pudding with layers of pomegranate, raspberry chia jam and blueberries. How do you like your chia? ⠀ .⠀ I used chia seeds and Omega-3 Superpowder @naturesheartsuperfoods, soya protein @pulsinhq ⠀ .⠀ .⠀ Have a lovely day!⠀ .⠀ More details at my blog: https://buff.ly/2Cr4RV2. Please copy and paste this into your new browser.⠀ .⠀ .⠀ .⠀ .⠀ . . . . . .⠀ @forvegans_byvegans ⠀ .⠀ .⠀ .⠀ .⠀ . . #fruitsalad #fruitarian #fresh #detox #eathealthy #healthyfood #detoxfood #cleaneating #veganbreakfast #instafoodie #rawfood #eatwell #cleaneatingrecipes #veganbowl #plantbasedmeals #getinmybelly #eatforabs #vegan #veganrecipes #slimmingworld #healthyveganfood #vegansofinstagram #glutenfreeeats #plantbasedathelete #feedfeedglutenfree #plantbasedfoodie #girlswholift #poweredbyplants #fitnessfood #eatplants
Happy Toast Tuesday! What one would you pick? We have toasted multi-grain sourdough with various toppings:⠀ .⠀ 1. Chocolate, banana and peanut butter with hazelnuts and pumpkin seeds⠀ 2 and 3. Soy yogurt mixed with protein powder, fresh fruit and coconut or and apple flower and avocado⠀ 4. Coconut cream with chocolate, dried goldenberries, pecans and fresh fruit⠀ .⠀ .⠀ I have used chocolate sauce is from @sweetfreedomuk, pumpkin seeds and dried goldenberries @naturesheartsuperfoods, protein powder @pulsinhq and peanut butter @pipandnut, .⠀ .⠀ Have a lovely day! ⠀⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ #toast #instayum #goodeats #eatforhealth #plantbasedfoodie #eatclean #eatyourveggies #eattherainbow #cleaneatingdiet #glutenfreefood #slimmingworld #digestivehealth #meatlessmeals #eatplants #feedyourbrain #cleaneatingrecipes #eatforabs #weightlossrecipes #healthyeating #selfcare #vegan #veganrecipes #veganfoodporn #vegansofinstagram #vegangirl #plantbasedathlete #whatveganseat #poweredbyplants #fitfood #eatrealfood
Happy St Patrick's Day! How about some Matcha green tea and kale macaroons? Really easy to make and no bake too! Just mix up desiccated coconut with kale, Matcha, a pinch of salt, lemon, sweetener and optional protein powder and shape into dome-shaped igloos and drizzle with some chocolate! Shrek bites! Hehe.⠀ .⠀ Full recipe available at my blog. Please copy and paste the link below into your new browser:⠀ https://buff.ly/2q9TSYZ⠀ .⠀ @coconutmerchant @pulsinhq @forvegans_byvegans @vegavero_gb⠀ .⠀ .⠀ . . . . . .⠀ .⠀ .⠀ .⠀ .⠀ ⠀ .⠀ . . #nourishingfood #eatingforhealth #foodforfuel #plantbasedrecipes #eatplants #cleaneatingideas #eatfit #eatforabs #eatsmart #vegan #glutenfreelife #glutenfreefood #ibsdiet #dinnerideas #feedfeedvegan #healthbenefits #veganmeals #plantbasedeats #meatlessmeals #healyourgut #holisticnutritionist #eathealthybehappy #inspirehealth #veganism #wholefoodnutrition #veganfamily #healthymealideas #healthykitchen #mindfuleating #guthealth
Happy Saturday! Breakfast cookie anyone? I am running a bit late this morning (oh where does the time go?!). I have a 3 gym classes in a bit, so I am having a couple of these pumpkin, oat and ginger cookies for breakfast. They have been enriched in chia seeds and protein powder and they are speckled with some sugar-free chocolate drops! The things you can do with pumpkin! (You can also make these with sweet potato).⠀ .⠀ Full recipe is available at my blog; just copy and paste the link below into your new browser⠀ https://buff.ly/2D2wqGd⠀ .⠀ I have used pea protein @pulsinhq, chia seeds @naturesheartsuperfood and coconut oil @coconutmerchant .⠀ .⠀ Have a lovely day!⠀ .⠀ .⠀ .⠀ @forvegans_byvegans ⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ . . . #paleo #paleorecipes #paleosnacks #lowcarb #healthytreats #heathyfoodshare #instayum #eeeeeats #eatrealfood #cleaneatingaddict #glutenfreefood #cleaneatingsnacks #healthyvegan #eatmunchies #ibsdiet #healthyfoodporn #eatgoodfeelgood #dairyfree #healtheatingideas #vegan #veganrecipes #vegansofig #vegangirl #veganathlete #fitnessaddict #whatveganseat #fitfood #eatplants #refinedsugarfree #vegantreats
Happy Friday! Can you have too much of a good thing?! How about a creamy bowl of chocolate and peanut butter protein oats? ⠀ .⠀ I have made the porridge with oat milk, hemp seeds and pea protein. Toppings? I've gone for a yummy peanut butter and chocolate swirl, sliced nana, ground flaxseed, cacao-coated goldenberries, nuts, pumpkin and cha seeds and some lightly stewed cinnamon apples. What do you think?! .⠀ I used hemp and flaxseed @linwoodshealthfoods, pea protein @pulsinhq, caco -coated goldenberries @naturesheartsuperfoods, peanut butter @pipandnut and organic dark chocolate @sofreechocolate.⠀ .⠀ Have a lovely weekend!⠀ .⠀ .⠀ .⠀ . ⠀ #scumptiouskitchen #nourishingfood #absaremadeinthekitchen #porridgeporn #peanutbutteraddict #dailyfood #f52farmstand #nutritiousanddelicious #veganfoodlover #plantbasedmuscle #protein #healthybreakfast #cleaneating #worlwideveganfood #foodstyling #flatlays #eathealthy #yougottaeatthis #fitfam #glutenfreefood #plantstrong #gymfit #fitnessfood #truecooks #lchf #whatsonmyplate #mealpreplife #adaptogenic #veganhealth #postworkout
Good morning! Did you have Instagram problems yesterday? Any idea what was going on? Fingers crossed it works smoothly now.⠀ .⠀ Today we have a Spring inspired breakfast of fresh fruit (including mango!!!), muesli, toasted coconut, coconut yoghurt mixed with mango and pea protein powder, a flourish of hemp and pumpkin seeds, some carrot flowers and tangy dried goldenberries. I tried to make a mango hedgehog but it kinda fell apart..hehe! ⠀ .⠀ .⠀ I used dried goldenberries and pumpkin seeds@naturesheartsuperfoods, muesli @dorsetcereals, hemp seeds @linwoodshealthfoods, pea protein @pulsinhq and coconut flakes @coconutmerchant.⠀ .⠀ Have a lovely day!⠀ .⠀ .⠀ .⠀ .⠀ . . . . .⠀ .⠀ . . #breakfastofchampions #eatyoyrfruits #fruit #eatcleangetlean #eathealthybehappy #absaremadeinthekitchen #iffym #eatcolorful ⠀ #heathyfoodshare #eatforabs #eatyourfruits #weightlossrecipes #dairyfree #healthyeats #cleaneatingrecipes #vegan #veganrecipes #veganfoodporn #vegansofig #glutenfree #vegangirl #veganathlete #slimmingworld #fitnessaddict #whatveganseat #poweredbyplants #fitfood #eatplants #refinedsugarfree #holisticnutrition
Good morning! What is your ultimate comfort food? High up there for me is oatmeal and peanut butter.⠀ So after being soaked to the skin yesterday (not a good day to realise your coat that you thought was waterproof, was only water-resistant! hehe), today I am craving a bowl of cosy protein oats. ⠀ .⠀ I have used oat milk, added some ground flaxseed @linwoodshealthfoods and soya protein @pulsinhq. Topping-wise I've gone for fresh fruit, Four Seed Mix @chiabiaseed, cacao-coated goldenberries @naturesheartsuperfoods and a crunchy peanut butter puddle @pipandnut. After walking around in soggy trousers for half the workday yesterday, this is the only type of puddle I want for a bit! Hehe!⠀ .⠀ .⠀ Have a lovely day (keep dry!)⠀ .⠀ .⠀ .⠀ . . . . .⠀ . . . . . . . #nourishingfood #eatingforhealth #foodforfuel #plantbasedrecipes #eatplants #cleaneatingideas #eatfit #eatforabs #eatsmart #vegan #glutenfreelife #glutenfreefood #ibsdiet #dinnerideas #feedfeedvegan #healthbenefits #veganmeals #plantbasedeats #meatlessmeals #healyourgut #holisticnutritionist #eathealthybehappy #inspirehealth #veganism #wholefoodnutrition #veganfamily #healthymealideas #healthykitchen #mindfuleating #guthealth
Good morning! It's Toast Tuesday! Today i have toasted multigrain rye bread with sweet and savoury toppings. Which one would you pick?⠀ Savoury 1: Sweet chilli hummus with sweet cherry toms, fresh fragrant basil, pomegranate seeds and crisp pumpkin seeds and chia. ⠀ Savoury 2: Beet and avo with pomegranate jewels⠀ Sweet 1: Blackberry chia jam with peanut butter and banana⠀ Sweet 2: Homemade cinnamon and cashew cutter with pear, bloobs, cacao-coated goldenberry and crunchy cacao nibs.⠀ .⠀ The recipe for the cacao cinnamon butter is on my blog (you can whizz it up in under 15 mins!). Please copy and paste this link into your new browser: https://buff.ly/2LldvYi⠀ .⠀ I used peanut butter @pipandnut, chia and pumpkin seeds an cacao ccoated goldenberry @naturesheartsuperfoods and rye basementcafeandbakery.⠀ .⠀ Have a lovely day!⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ @forvegans_byvegans ⠀ .⠀ .⠀ #toasttuesday #eatclean #breakfasttime #breakfastlovers #eatwelllivewell #healthyfoodideas #nutritiongoals #plantbasedeats⠀ #eathealthyfood #weightlossjourney #nutritionforlife #swfriends #plantbaseddiet #nogluten #easyrecipe #foodieforlife #eattolive #wholefoodplantbased #cleaneatinglifestyle #eatbetter #eattherainbow #quickbreakfast #eatingforhealth #listentoyourbody #rainbowbowl #whole30 #letscookvegan #plantbaseddiet #healthysnacks #antiinflammatorydiet
Good morning! I bring you Sunshine in a glass! This has got to be one of my favourite smoothies. It's tangy, sweet, refreshing and it looks so vibrant. This is a repost of an oldie, but it is so yummy, I thought I would post it again!⠀ .⠀ Just blend together orange, banana, goji berries, chia seeds, lime, coconut water and protein powder with some ice and baobab superfruit powder. Can you see the tiny flecks of sunset orange goji? ⠀ .⠀ I used goji berries @linwoodshealthfoods, soy protein powder @naturesheartsuperfoods, baobab @adunaworld and coconut water @vitacoco.⠀ .⠀ Have a lovely day!⠀ More details available at my blog. Just copy and paste the link below into your new broswer.⠀ https://buff.ly/2pc8kAb⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ . . . #eatingwelleats #plantpower #plantbaseddiet #glutenfreeliving #eatwholefoods #makesmewhole #tastingtable #chefsofinstagram #healthyfood #healthyeating #rawfood #healthycuisines #bestofvegan #veganfood #veganfoodporn #f52grams #food_glooby #eatme #eattherainbow #plantbasedfood #dairyfree #realfood #iamwellandgood #foodphotography #grainfree #organicfood #realfood #mealprep #nourishbowl #smoothiequeen
%d bloggers like this: