Miso Cod

with Sesame Shiitake and Cabbage Stir-Fry

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Instructions

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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.

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2 Prep fish

Heat a pan over a medium-low heat. Add the buttersugar, 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.

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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.

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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.

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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 zucchinicabbage 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.

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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!).

Tips for fussy eaters

Separate some of the ingredients and prepare a mild dish for them. Serve with rice.

Pro tip

Make sure to turn on your grill, not the oven!

Deliciously Asian, skimpy on calories!

Cooking Time: 25 min

Cals 476 · Prot 41 · Carbs 28 · Fat 26

Ingredients

Number of people

Miso cod

Cod fillet 350 Grams
Salted butter 30 Grams
Brown sugar 10 Grams
Honey 20 Grams
Miso paste 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 15 ML
Salt 0.5 Tsp
Sesame seeds 10 Grams
Large red chilli 1 Piece

Deliciously Asian, skimpy on calories!

Cooking Time: 25 min

Cals 476 · Prot 41 · Carbs 28 · Fat 26

Instructions

photo

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.

photo

2 Prep fish

Heat a pan over a medium-low heat. Add the buttersugar, 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.

photo

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.

photo

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.

photo

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 zucchinicabbage 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.

photo

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!).

Tips for fussy eaters

Separate some of the ingredients and prepare a mild dish for them. Serve with rice.

Pro tip

Make sure to turn on your grill, not the oven!

Ingredients

Number of people

Miso cod

Cod fillet 350 Grams
Salted butter 30 Grams
Brown sugar 10 Grams
Honey 20 Grams
Miso paste 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 15 ML
Salt 0.5 Tsp
Sesame seeds 10 Grams
Large red chilli 1 Piece
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