Easy Broiled Miso-Marinated Black Cod

Gluten Free
Dairy Free
Health score
50%
Easy Broiled Miso-Marinated Black Cod
30 min.
4
885kcal

Suggestions


Indulge in the exquisite flavors of the ocean with our Easy Broiled Miso-Marinated Black Cod, a dish that perfectly balances simplicity and sophistication. This gluten-free and dairy-free recipe is not only a feast for the taste buds but also a healthy choice, making it ideal for lunch or dinner. With just 30 minutes of preparation, you can impress your family and friends with a restaurant-quality meal right in your own kitchen.

The star of this dish, black cod, is renowned for its rich, buttery texture and delicate flavor, which pairs beautifully with the umami-packed miso marinade. The combination of mirin, sake, and soy sauce creates a harmonious blend that enhances the natural sweetness of the fish, while the sugar caramelizes beautifully under the broiler, giving the cod a delightful charred finish.

Whether you're hosting a dinner party or simply treating yourself to a gourmet meal, this recipe is sure to elevate your dining experience. Serve it alongside steamed rice or a fresh salad for a complete meal that is both satisfying and nutritious. Dive into this culinary adventure and savor the taste of miso-marinated black cod that will leave you craving more!

Ingredients

  •  filets black
  • tablespoons mirin 
  • 0.3 cup miso white red
  • 0.3 cup rice wine 
  • teaspoons soya sauce 
  • 0.3 cup sugar 
  • tablespoon vegetable oil 

Equipment

  • frying pan
  • oven
  • whisk
  • aluminum foil
  • broiler
  • skewers
  • toaster
  • broiler pan

Directions

  1. Whisk together miso, sake, mirin, soy sauce, oil, and sugar. Rub mixture over every surface of black filets.
  2. Transfer to a plastic zipper lock bag or sealable container. Proceed immediately to next step, or for best results, marinate for about 30 minutes or up to two days.
  3. Adjust broiler rack to 4 inches from heat source and preheat broiler or toaster oven broiler to high. Cover a small broiler pan with aluminum foil.
  4. Place black cod filets skin side-down on pan. Broil until top surface is well charred and a thin skewer inserted into black cod shows no resistance at all when piercing through layers of flesh, about 10 minutes. If any areas of fish threaten to burn, shield with small pieces of aluminum foil.
  5. When fish is cooked, carefully remove pin bones with a pair of tweezers (there should be no resistence), and serve immediately.

Nutrition Facts

Calories885kcal
Protein78.4%
Fat11.38%
Carbs10.22%

Properties

Glycemic Index
36.52
Glycemic Load
10.84
Inflammation Score
-9
Nutrition Score
43.956086759982%

Nutrients percent of daily need

Calories:884.61kcal
44.23%
Fat:10.51g
16.16%
Saturated Fat:1.87g
11.71%
Carbohydrates:21.23g
7.08%
Net Carbohydrates:20.28g
7.37%
Sugar:15.59g
17.32%
Cholesterol:387mg
129%
Sodium:1360.12mg
59.14%
Alcohol:3.27g
100%
Alcohol %:0.43%
100%
Protein:162.88g
325.76%
Selenium:299.41µg
427.73%
Phosphorus:1859.13mg
185.91%
Vitamin B12:8.2µg
136.73%
Vitamin B6:2.25mg
112.26%
Potassium:3763.45mg
107.53%
Vitamin B3:18.84mg
94.21%
Magnesium:298.35mg
74.59%
Vitamin D:8.1µg
54%
Vitamin B1:0.7mg
46.84%
Vitamin E:6.04mg
40.27%
Vitamin B2:0.63mg
37.18%
Zinc:4.51mg
30.05%
Iron:3.94mg
21.9%
Folate:66.81µg
16.7%
Copper:0.33mg
16.52%
Calcium:155.27mg
15.53%
Manganese:0.3mg
14.91%
Vitamin B5:1.45mg
14.46%
Vitamin K:12.19µg
11.61%
Vitamin C:9mg
10.91%
Vitamin A:374.95IU
7.5%
Fiber:0.95g
3.81%