Miso-Marinated Cod with Fava Beans

Gluten Free
Health score
19%
Miso-Marinated Cod with Fava Beans
45 min.
4
406kcal

Suggestions


Indulge in the exquisite flavors of Miso-Marinated Cod with Fava Beans, a dish that beautifully marries the rich umami of miso with the delicate texture of fresh cod. Perfect for a lunch or dinner gathering, this gluten-free recipe is not only a feast for the palate but also a visual delight, making it an ideal centerpiece for any meal.

The preparation begins with a simple yet flavorful marinade that infuses the cod fillets with a depth of taste, thanks to the combination of white miso, ginger, and fresh herbs. After a few hours of marinating, the cod is pan-seared to perfection, resulting in a beautifully browned exterior while maintaining its tender, flaky interior.

Accompanying the cod are vibrant fava beans, which are simmered until tender and then enriched with a touch of butter and shallots. This side dish not only adds a pop of color to your plate but also complements the fish with its creamy texture and subtle sweetness. With a total preparation time of just 45 minutes, this dish is both quick and impressive, making it a fantastic choice for busy weeknights or special occasions.

Whether you're a seasoned cook or a culinary novice, Miso-Marinated Cod with Fava Beans is sure to elevate your dining experience and leave your guests raving about your culinary skills. Dive into this delightful recipe and savor the harmonious blend of flavors that will transport your taste buds to new heights!

Ingredients

  • servings pepper black freshly ground
  • tbsp canola oil (or corn)
  • 20 oz filets 
  • cups avarakkai / broad beans fresh shelled peeled (or peas)
  • tbsp cilantro leaves fresh roughly chopped
  • tsp thyme sprigs fresh finely chopped
  • tbsp ginger peeled finely chopped
  • tbsp shallots thinly sliced finely chopped
  • tbsp butter unsalted
  • cup miso white

Equipment

  • bowl
  • frying pan
  • sauce pan
  • slotted spoon

Directions

  1. Stir together miso, ginger, cilantro and 1 tbsp shallot in a bowl. Coat each fillet with mixture; cover and refrigerate 6 hours. Bring fava beans, broth, 1/2 cup shallots and thyme to a boil in a medium saucepan. Lower heat; simmer until beans are very tender, about 10 minutes. (If using peas, simmer 5 minutes.)
  2. Drain excess broth, leaving just enough to cover beans. Stir in butter; season with salt and pepper.
  3. Remove cod from marinade.
  4. Heat oil in a large nonstick skillet. Cook cod until well browned and firm, turning once, about 4 minutes per side. Using a slotted spoon, divide fava beans among 4 plates; top with cod.
  5. Serve immediately.
  6. Self

Nutrition Facts

Calories406kcal
Protein39.73%
Fat26%
Carbs34.27%

Properties

Glycemic Index
68.25
Glycemic Load
15.59
Inflammation Score
-8
Nutrition Score
23.678695647613%

Flavonoids

Apigenin
0.01mg
Luteolin
0.18mg
Quercetin
0.11mg

Nutrients percent of daily need

Calories:406.15kcal
20.31%
Fat:11.83g
18.2%
Saturated Fat:3.03g
18.95%
Carbohydrates:35.07g
11.69%
Net Carbohydrates:26.56g
9.66%
Sugar:6.04g
6.71%
Cholesterol:68.58mg
22.86%
Sodium:2646.23mg
115.05%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:40.67g
81.33%
Selenium:54.03µg
77.18%
Phosphorus:506.94mg
50.69%
Manganese:1mg
50.08%
Fiber:8.5g
34.02%
Magnesium:117.12mg
29.28%
Folate:112.85µg
28.21%
Potassium:978.86mg
27.97%
Copper:0.56mg
27.97%
Vitamin B6:0.56mg
27.94%
Vitamin K:26.3µg
25.05%
Vitamin B12:1.35µg
22.52%
Zinc:3.28mg
21.9%
Vitamin B3:4.18mg
20.91%
Iron:3.65mg
20.28%
Vitamin B2:0.33mg
19.57%
Vitamin B1:0.26mg
17.34%
Vitamin E:1.64mg
10.92%
Calcium:96.72mg
9.67%
Vitamin D:1.33µg
8.86%
Vitamin B5:0.6mg
6.01%
Vitamin A:251.12IU
5.02%
Vitamin C:2.65mg
3.22%
Source:Epicurious