Miso Glazed Cod

Miso Glazed Cod
Summary

Broiling fish fillets and stir-frying vegetables makes this savory 20-minute meal come together in a flash. Serve with brown rice or another whole grain if desired.

  • Prep time
    15 min
  • Cook time
    5 min
  • Servings
    4 Servings
  • Serving size
    1 fish fillet, 3/4 cup stir fry
Budget Friendly Dinner Lunch Quick & Easy Lower Carb Asian Seafood
Nutrition Facts

Nutrition Facts

4 Servings

  • Serving Size
    1 fish fillet, 3/4 cup stir fry
  • Amount per serving Calories 170

  • Total Fat 4.5g
    • Saturated Fat 0.5g
  • Cholesterol 50mg
  • Sodium 230mg
  • Total Carbohydrate 8g
    • Dietary Fiber 2g
    • Total Sugars 4g
  • Protein 24g
  • Potassium 510mg

Choices/Exchanges: 3 Lean protein, 2 Nonstarchy vegetable

Budget Friendly Dinner Lunch Quick & Easy Lower Carb Asian Seafood
Ingredients

Ingredients

  • Nonstick cooking spray
    1
  • white fish (such as cod, sea bass or orange roughy)
    1 lbs
  • toasted sesame oil (divided)
    1 tbsp
  • powdered instant miso soup mix (powder only)
    1 tbsp
  • black pepper
    1/4 tsp
  • Chinese (napa) cabbage (shredded)
    4 cup
  • garlic (grated or minced)
    2 clove
  • snow peas (sliced)
    2 cup
  • Asian style hot sauce ((sambal oelek))
    1 tbsp
Directions

Directions

  1. Preheat oven to broil. Place a rack in the middle of the oven. Coat a baking sheet with cooking spray.

  2. Cut the fish into 4 4-oz portions and arrange on the prepared baking sheet.

  3. In a small bowl, mix together 1 1/2 Tsp. of sesame oil and the miso soup mix powder to form a paste. Brush the tops of each of the fish fillets with the glaze (coating will be very thin). Spray each fillet with cooking spray and place baking sheet on middle rack of the oven. Broil for 6 minutes.

  4. While the fish is broiling, add the remaining 1 1/2 Tsp. of sesame oil and more cooking spray to a wok or large saute pan over high heat. Stir fry the cabbage, garlic, snow peas and hot sauce for 4 minutes, until just wilted but still slightly crunchy.

  5. Remove fish from baking sheet and serve on top of 3/4 cup of the stir-fried vegetables.

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