Low Calorie Miso Glazed Black Cod
Servings: 2
Calories: 271kcal
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
Serving: 120g | Calories: 271kcal