This nourishing miso fish recipe with broccoli and beans offers a light, umami-flavoured dinner. Protein can be a little challenging to digest, especially if your gut isn’t in the best of shape – eating it alongside fibre-rich greens promotes bacterial abundance to aid the process of digestion and absorption. Try more recipes for a healthy gut.
Ingredients
- miso soup sachet 1
- sesame oil 2 tsp
- Japanese rice vinegar 1 tbsp
- mirin 1 tbsp
- lime 1, juiced
- dried chilli flakes a couple of pinches
- tenderstem broccoli 8 spears
- spring onions 3, trimmed then thickly sliced
- green beans 100g, trimmed then thickly sliced
- edamame (soya beans) 150g, (see notes below)
- unsalted butter 2 tsp, softened
- brown miso 1 tbsp
- sesame seeds (black, white or a mixture) or furikake seasoning 1 tbsp, (see notes below)
- chunky cod fillets 2
Method
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Step 1
Heat the oven to 200C/fan 180C/gas 6. Empty the miso soup sachet into a jug and top up with 400ml of boiling water. Stir in the sesame oil, vinegar, mirin, lime juice and chilli flakes.
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Step 2
In a deep roasting tin (about 20 x 30cm), group together the broccoli to make two rafts for the fish. Scatter the rest of the green veg around and pour over the miso stock.
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Step 3
Mash together the butter, brown miso and sesame seeds or furikake with some pepper. Spread 1/2 over the top of each cod fillet, then sit each on top of a broccoli raft. Roast for 20 minutes until the cod flesh is just flaking, and the veg is just cooked but still a little crunchy.
Nutritional Information
- Kcals 465
- Fat 16.9g
- Saturates 4.6g
- Carbs 18.9g
- Sugars 8.8g
- Fibre 12g
- Protein 53.4g
- Salt 3.2g
