Healthy Miso Cod Recipe
created by
Monique E. 07/12/2024
"Forgot to snap a pic until I was almost done lol Miso cod with broccoli & rice"
"And youre just one step away from reaching your weekly goal of incorporating fiber and lean protein-rich lunches. The miso cod with broccoli and rice sounds like a delicious and nutritious choice."
See commentsIngredients
- 4 pieces of cod fillets (about 4 oz each)
- 2 tablespoons miso paste (preferably white or yellow)
- 1 tablespoon low-sodium soy sauce
- 1 tablespoon honey or maple syrup (optional, for sweetness)
- 2 cups broccoli florets
- 1 cup cooked brown rice
- 1 lemon (for juice and wedges)
- 1 tablespoon sesame oil (optional, for cooking)
- Salt and pepper to taste
Instructions
- Preheat your oven to 400°F (200°C).
- In a small bowl, mix the miso paste, soy sauce, and honey (if using) until smooth.
- Place the cod fillets on a baking sheet lined with parchment paper. Brush the miso mixture over the fillets and season with salt and pepper.
- Bake the cod for 12-15 minutes, or until it flakes easily with a fork.
- While the cod is baking, steam the broccoli florets for about 5-7 minutes until tender but still bright green.
- Serve the cod over a bed of brown rice, topped with steamed broccoli and a squeeze of fresh lemon juice. Garnish with lemon wedges.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 350 kcal |
| Protein | 30g |
| Carbohydrates | 40g |
| Fiber | 5g |
| Sugar | 5g |
| Added Sugar | 0g |
| Fat | 10g |
| Saturated Fat | 2g |
Health Benefits
This Healthy Miso Cod Recipe is rich in omega-3 fatty acids from the cod, which support heart health. The broccoli adds fiber and essential vitamins, making this dish a great fit for Mediterranean and balanced diets. The low-calorie, low-sugar profile helps in weight management. Always consult a healthcare professional if you have specific dietary concerns.
Serving Suggestions
- Pair with a side salad of mixed greens and a light vinaigrette.
- Serve with a glass of infused water (like lemon or cucumber) for hydration.
- Garnish with sesame seeds for added crunch and nutrition.
Recipe Variations and Adjustments
salmon and rice recipe
Use salmon and serve with a side of brown rice and steamed vegetables.
miso salmon recipe
Substitute cod with salmon fillets and follow the same cooking instructions.
broccoli and rice recipe
Focus on the broccoli and rice, adding a light miso dressing for flavor.
FAQs About This Recipe
Can I use frozen cod for this recipe?
Yes, just ensure it is fully thawed before cooking.
What can I substitute for miso paste?
You can use tahini or a mix of soy sauce and a bit of peanut butter for a different flavor.
Is this recipe suitable for meal prep?
Absolutely! It stores well in the fridge and can be reheated easily.
How can I make this dish spicier?
Add a dash of sriracha or red pepper flakes to the miso mixture.
What other vegetables can I add?
Feel free to add bell peppers, snap peas, or carrots for more variety.
Allergy & Diet Restrictions
Why We Love This Recipe
We love this Healthy Miso Cod Recipe for its perfect balance of lean protein and fiber-rich vegetables, making it an ideal choice for weight loss. The addition of lemon not only enhances the flavor but also adds a refreshing zest that elevates your meal. It's easy to prepare, making it a convenient option for busy days or travel. Plus, with its delicious taste, it feels like a treat while still aligning with your health goals. Incorporating this dish into your weekly meal plan is a step towards achieving your nutritional targets.
Recipe created by Fitmate Coach; inspired by Monique E.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (2)
"Forgot to snap a pic until I was almost done lol Miso cod with broccoli & rice"
"And youre just one step away from reaching your weekly goal of incorporating fiber and lean protein-rich lunches. The miso cod with broccoli and rice sounds like a delicious and nutritious choice."