Miso-bronzed Black Cod

Gluten Free
Dairy Free
Health score
8%
Miso-bronzed Black Cod
45 min.
8
479kcal

Suggestions

Ingredients

  • 0.5 cup firmly brown sugar light packed
  • ounce pacific halibut filets black
  • cup mirin (rice wine)
  • cup sake 
  • 0.3 cup sesame seed toasted
  • cup sugar 
  • cups miso white

Equipment

  • baking sheet
  • sauce pan
  • aluminum foil

Directions

  1. Combine sake and mirin in a medium saucepan; bring to a boil. Reduce heat to low, and stir in miso. Cook, stirring frequently, 20 minutes. Stir in sugars. Cook over low heat until sugars melt, stirring frequently.
  2. Remove from heat; cover and chill thoroughly.
  3. Place fish in a large zip-top freezer bag; pour miso marinade over fish. Seal bag, and marinate in refrigerator 48 hours, turning bag occasionally.
  4. Remove fish from marinade; discard marinade. Wipe excess marinade from fish fillets.
  5. Place fish, skin side down, on an aluminum foil-lined baking sheet. Broil 5 minutes on each side or until fish flakes with a fork.
  6. Sprinkle with toasted sesame seeds.
  7. Chicago's Brian Duncan, wine director at downtown Chicago's BIN 36 Restaurant, Wine Bar, and Market and BIN 36 Lincolnshire, brings an innovative touch to the Windy City's dining scene. Brian's wish to demystify wine for the consumer results in the restaurant's creative, approachable list of 50 wines by the glass and almost 400 by the bottle. Working closely with California winemakers, Brian created BIN 36 Brian's Blends--a collection of 12 (and counting) wine blends--to pair with food or enjoy on their own. Here, Brian selects wines to accompany this Asian-inspired dish.
  8. "This preparation calls for a generous amount of white and brown sugar and an extended marinating period. The cod will require a wine to match its sweetness. Armand Riesling Kabinett from the Pfalz region in Germany ($1
  9. will do just that. Given its vivid acidity, it will also keep your taste buds piqued and your palate fresh."

Nutrition Facts

Calories479kcal
Protein17.11%
Fat18.69%
Carbs64.2%

Properties

Glycemic Index
27.01
Glycemic Load
30.23
Inflammation Score
-5
Nutrition Score
15.335652309915%

Nutrients percent of daily need

Calories:479.3kcal
23.96%
Fat:8.89g
13.68%
Saturated Fat:1.44g
9%
Carbohydrates:68.68g
22.89%
Net Carbohydrates:62.56g
22.75%
Sugar:44.7g
49.66%
Cholesterol:10.42mg
3.47%
Sodium:3866.84mg
168.12%
Alcohol:9.66g
100%
Alcohol %:5.37%
100%
Protein:18.3g
36.6%
Manganese:1.01mg
50.66%
Copper:0.64mg
32.15%
Vitamin K:30.22µg
28.78%
Selenium:19.68µg
28.12%
Phosphorus:247.78mg
24.78%
Fiber:6.12g
24.49%
Zinc:3.1mg
20.66%
Iron:3.45mg
19.19%
Magnesium:75.68mg
18.92%
Vitamin B6:0.36mg
18.22%
Vitamin B2:0.26mg
15.47%
Vitamin B3:2.55mg
12.73%
Calcium:120.64mg
12.06%
Potassium:364.78mg
10.42%
Vitamin B1:0.15mg
9.92%
Folate:26.83µg
6.71%
Vitamin D:1µg
6.66%
Vitamin B12:0.32µg
5.27%
Vitamin B5:0.44mg
4.41%
Vitamin A:104.39IU
2.09%
Vitamin E:0.15mg
1.01%
Source:My Recipes