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


Indulge in the delightful flavors of our Miso-Glazed Black Cod on Sunflower Sprouts, a truly exquisite dish that marries health with gourmet elegance. Perfect for those who enjoy a gluten-free and dairy-free lifestyle, this recipe offers a perfect balance of taste and nutrition, making it an ideal choice for lunch, dinner, or any main course occasion.

The star of this dish is the succulent black cod, known for its rich, buttery texture and impressive nutritional profile. Marinated in a savory miso glaze, vibrant with the zest of fresh ginger and a hint of sweetness from mirin, each bite is a celebration of umami that dances on your palate. The simplicity of broiling the fish ensures that it remains moist and flavorful, with stunning caramelized edges that elevate its gourmet appeal.

To complement the black cod, we introduce a fresh and crunchy salad of sunflower sprouts, garnished with chopped green onions. This vibrant mixture provides a refreshing contrast to the tender fish, adding a nutritious crunch while keeping the dish light and invigorating. Whether you're cooking for a special gathering or simply treating yourself, this Miso-Glazed Black Cod is a stunning centerpiece that will impress and satisfy your taste buds. Enjoy this culinary journey while nourishing your body with each delicious bite!

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