Miso Cod
with Sesame Shiitake and Cabbage Stir-Fry
Deliciously Asian, skimpy on calories!
Cals 489 · Prot 45 · Carbs 30 · Fat 25
Low Carb
25 min
Deliciously Asian, skimpy on calories!
Cals 489 · Prot 45 · Carbs 30 · Fat 25
Low Carb
Ingredients
Miso cod
Cod fillet
6*
350 Grams
Butter
4*
30 Grams
Brown sugar
10 Grams
Honey
20 Grams
Miso paste
9*
30 Grams
Rice vinegar
15 ML
Vegetables
Shiitake mushroom
200 Grams
Small zucchini
3 Pieces
Chinese cabbage
300 Grams
Garlic cloves
2 Pieces
Spring onion
40 Grams
Vegetable oil
2 Tbsp
Sesame oil
3*9*
15 ML
Salt
0.5 Tsp
Sesame seeds
3*
10 Grams
Large red chilli
1 Piece
Allergens
*6 Fish, *4 Milk, *9 Soya, *3 Sesame Seeds
Due to production methods, we cannot guarantee our products are completely free from any allergen such as
Peanuts,
Tree Nuts,
Sesame Seeds,
Milk,
Egg,
Fish,
Crustaceans,
Molluscs,
Soya,
Wheat,
Gluten,
Lupin,
Mustard,
Sulphur dioxide and
Celery.
Nutritional information
| Per Serving* | |
|---|---|
| Energy (kJ/kcal) | 2040 / 489 |
| Fats (g) | 24.5 |
| of which saturated (g) | 10.5 |
| Carbohydrates (g) | 30 |
| of which sugars (g) | 13.1 |
| Fibers (g) | 7.1 |
| Proteins (g) | 44.8 |
| Salt (g) | 1.2 |
*The nutritional information only applies to ingredients
supplied by Hello Chef. The cooking process and
additional ingredients added at home will affect
total values.
Before you start
Please wash your hands and rinse all fresh fruits and vegetables prior to cooking.
Instructions
1 Prep vegetables
Preheat your grill to 220°C/200°C (see pro tip). Clean the shiitake mushrooms with paper or cloth (don't wash). Slice the shiitake. Slice the zucchini to french fries. Wash and chop the cabbage. Peel and crush the garlic. Finely slice the spring onion.
2 Prep fish
Heat a pan over a medium-low heat. Add the butter, sugar, honey, miso paste and rice vinegar and stir until the butter has melted and the sugar has dissolved. Add the cod fillets to the pan. Cook for 1 min, turning the cod in the miso sauce. Take the pan off the heat.
3 Transfer cod
Line or grease a baking dish. Transfer the cod to the baking dish and carefully spoon all the sauce from the pan onto the fish. Wash and dry the frying pan.
4 Grill cod
Place the baking dish under the grill. Grill the cod for 8-10 min or until it's nicely caramelized and flakes easily. Watch it carefully so that the glaze doesn't burn too much.
5 Stir-fry
Meanwhile, return the pan to high heat with a drizzle of vegetable oil. Once hot, add the sesame oil and shiitake mushrooms and fry for 4 min until well browned. Add the zucchini, cabbage and salt, and fry for 2 min further. Add the garlic, most of the spring onion (reserve some for garnish) and the sesame seeds. Stir-fry for a final 1 min.
6 Serve
Finely slice the red chilli. Divide the stir-fried vegetables among plates, and top with a piece of miso cod. Spoon some caramelized sauce on top. Garnish with the remaining spring onion and the red chilli (spicy!).
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