Miso-Glazed Black Cod on Sunflower Sprouts

Gluten Free
Dairy Free
Health score
28%
Miso-Glazed Black Cod on Sunflower Sprouts
45 min.
4
251kcal

Suggestions


Experience the exquisite flavors of the Pacific with our Miso-Glazed Black Cod on Sunflower Sprouts. This delectable dish, suitable for any meal of the day, showcases the luxurious taste of fresh black cod, perfectly complemented by a rich and savory miso glaze. Not only is it gluten-free and dairy-free, but it's also packed with nutritional benefits, making it a guilt-free indulgence.

The preparation takes just 45 minutes, making it an ideal choice for a dinner party or a delicious weekday meal. As the fish broils, filling your kitchen with tantalizing aromas, you can prepare a vibrant salad of sunflower sprouts and green onions - a delightful contrast to the luscious texture of the cod. Each bite is a harmonious blend of umami and freshness, wrapped up in a presentation that will impress even the most discerning diners.

With only 251 calories per serving, this dish is not just a feast for the senses, but it also aligns with mindful eating practices. Whether you're a seasoned cook or a budding enthusiast, this recipe will take your culinary skills to the next level. Get ready to delight your taste buds and those of your loved ones with a meal that resonates with health, flavor, and elegance.

Ingredients

  • 24 ounce filets skinless black
  • tablespoons ginger fresh minced peeled
  • 0.5 cup spring onion divided chopped
  • 0.3 cup rice wine sweet ( Japanese rice wine)
  • teaspoons sesame oil divided toasted (such as Asian)
  • ounces sunflower sprouts 
  • tablespoons rice vinegar divided
  • 0.3 cup miso white (fermented soybean paste)

Equipment

  • bowl
  • baking sheet
  • whisk
  • aluminum foil
  • broiler
  • glass baking pan

Directions

  1. Whisk miso, 1/4 cup mirin, 2 tablespoons vinegar, ginger, and 2 teaspoons sesame oil in small bowl to blend.
  2. Place fish in 8x8x2-inch glass baking dish.
  3. Pour miso mixture over; turn to coat.
  4. Let stand 30 minutes at room temperature.
  5. Preheat broiler. Line baking sheet with foil; brush with 1 teaspoon oil.
  6. Place fish on foil; pour marinade over fish. Broil until fish is cooked through and brown in spots, about 6 minutes.
  7. Meanwhile, mix remaining 1 teaspoon mirin, 1 tablespoon vinegar, 1 teaspoon sesame oil, and 1/4 cup green onions in medium bowl.
  8. Add sunflower sprouts; toss to coat. Divide salad among 4 plates; top with fish and sprinkle with remaining green onions.

Nutrition Facts

Calories251kcal
Protein55.62%
Fat29.92%
Carbs14.46%

Properties

Glycemic Index
39.5
Glycemic Load
3.07
Inflammation Score
-5
Nutrition Score
16.644347854283%

Flavonoids

Kaempferol
0.17mg
Quercetin
1.34mg

Nutrients percent of daily need

Calories:250.94kcal
12.55%
Fat:8.23g
12.67%
Saturated Fat:1.04g
6.47%
Carbohydrates:8.95g
2.98%
Net Carbohydrates:6.9g
2.51%
Sugar:1.78g
1.97%
Cholesterol:73.14mg
24.38%
Sodium:949.64mg
41.29%
Alcohol:2.41g
100%
Alcohol %:1.11%
100%
Protein:34.43g
68.86%
Selenium:58.28µg
83.25%
Phosphorus:388.93mg
38.89%
Vitamin K:33.31µg
31.72%
Vitamin B12:1.57µg
26.1%
Vitamin B6:0.48mg
23.78%
Potassium:803.64mg
22.96%
Vitamin B3:3.81mg
19.04%
Magnesium:70.46mg
17.61%
Iron:3.11mg
17.26%
Manganese:0.26mg
12.85%
Vitamin B1:0.16mg
10.63%
Vitamin B2:0.18mg
10.3%
Vitamin D:1.53µg
10.21%
Zinc:1.42mg
9.45%
Copper:0.16mg
8.21%
Fiber:2.05g
8.19%
Vitamin E:1.22mg
8.17%
Folate:24.65µg
6.16%
Calcium:51.31mg
5.13%
Vitamin C:4.23mg
5.12%
Vitamin A:212.6IU
4.25%
Vitamin B5:0.35mg
3.54%
Source:Epicurious