Last Updated on January 4, 2026
A classic low-calorie miso glazed black cod and more healthy ideas for Alaskan Black Cod
For years, I thought black cod was the same fish that I buy from the supermarket to make fish pie or fish and chips. Perhaps better sourced, perhaps better cooked. I’ve eaten miso glazed black cod in some of London’s top restaurants. And, I just thought that the chefs were MUCH better cooks than I. Well, they are of course…but it turns out that actually what is called black cod isn’t from the cod family at all.
Alaska has the world’s largest black cod population – it’s also called sablefish, and it’s something of a predator, eating all sorts of other fish. It can live for over 90 years…and unlike regular cod, it has a high fat content and is also high in omega-3 fatty acids, just like wild salmon. So, it’s very good for you, as well as being buttery and delicious. The Alaska Seafood Marketing Institute sent me some to try cooking with, and I have to admit to being just a little excited.
I started off by making a slimline version of the miso glazed black cod that was made famous by Nobu. The ‘real’ version involves marinating the fish for a few days. And, it uses quite a lot of sugar to give a beautiful caramelisation. If you want to try for yourself, there are plenty of recipes to pick from. My slimline version of miso glazed black cod includes a little ginger and garlic, and the minimum amount of sugar that I thought I could get away with. As a result, the caramelisation isn’t as pronounced as you sometimes see, but the overall taste is still fabulous. I also lack patience, so I managed to marinade the fish for all of 2 hours! But, with fish this wonderful, I prefer the lighter, slimline version to ensure the flavour isn’t overwhelmingly of miso glaze, however nice that is.
This miso glazed black cod was utterly delicious, and I’d definitely make this again – I’ll be using the same glaze for salmon and tuna too.
Low Calorie Miso Glazed Black Cod
Ingredients
- 2 Medium Portions of Black Cod This fish is quite rich – 100g is plenty
- 1 tablespoon White Miso Paste
- 1 tablespoon Mirin
- 1 tablespoon Sake
- 2 cloves Garlic crushed
- 1 teaspoon Fresh ginger grated or chopped very finely
- 1 teaspoon Sugar
Instructions
- Mix the sugar into the mirin and sake and stir well till dissolved
- Stir through the miso, garlic and ginger
- Place the fish in a tupperware container and pour over the glaze, turning the fish to ensure it is fully coated
- Place in the fridge for at least 2 hours or longer if possible. You should be able to marinade the fish for 24 hours if it is fresh enough
- Remove from the fridge about an hour before you want to cook and bring to room temperature
- heat your oven to 220C. Take the fish portions out of the marinade, keeping as much of the glaze as possible
- Heat a non-stick, skillet or frying pan and cook the fish for 1 minute, service side down.
- Turn the fish and place the pan in the oven for 6-10 minutes, depending on the thickness of the portions, until it is cooked, the edges are nicely caramelised from the glaze and the fish is opaque
- Serve with rice, steamed or stir-fried green vegetables and lime
Nutrition
My second recipe was intended to showcase the fish again. Pan-fried black cod with chermoula on a bed of spiced Puy lentils. Another winning dish, though I’m going to share the picture and link through to this recipe for the chermoula
I pan-fried the cod in a mixture of olive oil and butter, but you could use any cooking oil. Pan-fry the fish, skin side down, for about 2 minutes over medium heat. Then, turn it carefully and continue to cook for 3-8 minutes, depending on the thickness of your fish. You are looking for the fish itself to JUST become completely opaque. It works quite well to take the pan off the heat a minute or so before it looks cooked and let the fish continue cooking gently.
Both of these dishes work well if, like me, you are trying to lose weight. The nutritional analysis for the black cod recipe comes in at well under 300 calories, which allows for rice and stir fry veg if, like me, you are following the 5:2 diet.
So why not pin this post for later and do have a go at making miso glazed black cod – you could substitute Alaskan Pollock or Wild Sockeye Salmon if you can’t get hold of Black Cod – though for a special occasion, I’d really recommend you try!
Looking for more seafood recipes? Why not try our Prawn and Chorizo Linguine
Low Calorie Miso Glazed Black Cod – FAQ
1. What makes this a “low calorie” miso glazed black cod recipe?
This version uses a lighter miso marinade with reduced sugar and a shorter marinating time compared to traditional restaurant-style recipes. The result comes in at around 271 calories per serving, so you can comfortably pair it with simple sides like rice and vegetables while still keeping your overall meal low in calories.
2. What is black cod and why is it used here?
Black cod, also known as sablefish, is a rich, buttery fish that is naturally high in healthy omega-3 fats, protein, and vitamin D. Its silky texture and gentle sweetness work beautifully with a miso-based glaze, which enhances the flavour while keeping the fish moist and tender.
3. Isn’t black cod actually not a true cod?
Correct. Despite the name, black cod isn’t a true member of the cod family. It’s actually sablefish. It has a softer texture and higher fat content than regular cod, which gives it that luxurious, melt-in-the-mouth quality this recipe highlights.
4. What is miso and what does it add to this dish?
Miso is a traditional Japanese fermented soybean paste. It’s naturally salty and packed with umami, which adds depth and savouriness to the glaze. In this recipe, miso balances the richness of the black cod while adding a subtle tang and complexity to the overall flavour.
5. Why does this recipe use less sugar and a shorter marinating time?
Classic miso black cod recipes often use more sugar and marinate the fish for up to several days. This low-calorie version cuts back on sugar and uses a shorter marinating time (around 2 hours) to keep the calories under control and make the recipe more weeknight-friendly, while still delivering plenty of flavour.
6. Can I substitute another fish if I can’t find black cod?
Yes. If you can’t find black cod, you can use other rich, flaky fish such as salmon, or a firm white fish like pollock. The miso glaze works well with a variety of fish, though the texture and richness will vary slightly depending on the fish you choose.
7. Is this recipe suitable for special diets?
This recipe can fit into several diet plans:
- Low calorie / weight-loss: Designed with controlled calories per portion.
- High protein: Fish is an excellent source of lean protein.
- Flexitarian / pescatarian: Perfect as a seafood-focused main course.
- Gluten-free: Check your miso paste and any other condiments used to ensure they are certified gluten-free.
8. What side dishes go well with low calorie miso glazed black cod?
This dish pairs beautifully with simple, light sides that complement the miso glaze, such as:
- Steamed or boiled rice (white, brown, or cauliflower rice)
- Stir-fried or steamed greens like pak choi, spinach, or tenderstem broccoli
- A crisp green salad with a light dressing
- Steamed or roasted mixed vegetables
9. Why is black cod so rich and flavourful if this version is low calorie?
Black cod is naturally high in healthy omega-3 fats, which give the fish a buttery flavour and keep it moist as it cooks. By keeping the marinade lighter and watching portion size, this recipe lets you enjoy that luxurious taste without going overboard on calories.
10. Can this miso glaze be used on other proteins or vegetables?
Absolutely. The miso, ginger, and garlic glaze is very versatile. You can use it on salmon, other firm white fish, tofu, or even roasted vegetables. Simply adjust cooking times according to the protein or veg you’re using, and brush on the glaze towards the end to prevent burning.
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