Olive Magazine
Miso cod Recipe with Broccoli, Sesame and Beans

Miso-buttered cod with broccoli, sesame and beans

Published: January 10, 2018 at 11:30 am
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  • Preparation and cooking time
    • Total time
  • Easy
  • Serves 2

The umami flavour from Japanese miso paste gives this nourishing baked cod a rich and warming flavour

  • Low calorie
Nutrition:
HighlightNutrientUnit
low inkcal465
fat16.9g
saturates4.6g
carbs18.9g
sugars8.8g
fibre12g
protein53.4g
salt3.2g
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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

  • 1 miso soup sachet
  • 2 tsp sesame oil
  • 1 tbsp Japanese rice vinegar
  • 1 tbsp mirin
  • 1 lime, juiced
  • a couple of pinches dried chilli flakes
  • 8 spears tenderstem broccoli
  • 3 spring onions, trimmed then thickly sliced
  • 100g green beans, trimmed then thickly sliced
  • 150g edamame (soya beans), (see notes below)
  • 2 tsp unsalted butter, softened
  • 1 tbsp brown miso
  • 1 tbsp sesame seeds (black, white or a mixture) or furikake seasoning, (see notes below)
  • 2 chunky cod fillets

Method

  • 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.

  • 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.

  • 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.

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