Recipe- Miso Glazed Cod

Do you like fish?
I really hope you do because there are many health benefits to fish and seafood.  I always recommend eating fish before any other animal protein.  Of course, everything in moderation, but in addition to our few vegetarian meals a week there is always at least one fish dinner a week.

Eat a Variety of Fish
Many of us get stuck with salmon and tilapia... but I encourage you to venture out and eat a variety of fish rather than the same kind all the time.

Why? 

• Because there are different beneficial nutrients in different fish
• Because it is better for the environment as less demand for one kind of fish puts less pressure on the fishing methods used and the availability of the fish.
• Because some have high levels of mercury (tuna, king mackerel, swordfish) and you want to avoid getting too much mercury- it is toxic to your body (especially AVOID if pregnant!).
• Because it is more fun!

Wild NOT Farmed
Always buy WILD fish. Be careful with farmed…there are many cautions on the way these are raised and what they eat…some farmed salmon even have artificial coloring! (can you believe that?)

Have you tried Wild Cod?
Besides being an excellent low-calorie source of protein (a four-ounce serving of cod contains over 21 grams), cod contains a variety of very important nutrients.
Great source of omega-3 fatty acids as well as an excellent source of vitamin B12 and a good source of vitamin B6. Also a good source of selenium, phosphorus, and choline as well as niacin, potassium, molybdenum, and pantothenic acid.

These are all excellent nutrients to prevent heart disease, Alzheimer, lower triglycerides, cancer prevention, among other health benefits.

Click here for sustainable options to buy, or ask at your store.

Here is one of my favorite Cod recipes.  Enjoy!

Miso Glazed Cod

Ingredients

• 6 (6-ounce) black cod fillets, or regular cod fillets
• 1/3 cup low-sodium blond or white miso*
• 1/4 cup dark brown sugar
• 1 teaspoon toasted sesame oil
• 2 tablespoons mirin (Japanese cooking wine)
• Toasted sesame seeds and scallions, for garnish, optional

Directions

Preheat broiler.

Rinse fish fillets and pat dry with paper towels. Combine miso, brown sugar, sesame oil and mirin and stir well until brown sugar is fully dissolved.

Brush about 2 tablespoons miso glaze on each fish fillet. Marinate for at least 30 minutes, or up to 1 hour. Place fish under broiler for 3 to 4 minutes, or until top is slightly charred and glaze has caramelized. Remove fish from oven and brush with remaining glaze. Lower oven to 375 degrees F. Cook an additional 5 to 6 minutes, until fish is flaky but not overcooked.

If desired, serve with toasted sesame seeds and scallions.

* Miso is a paste made from fermented soybeans used in Japanese cooking.  You can find where other refrigerated soy products in your supermarket are.  As with anything with soy...ALWAYS buy organic as the conventional products are most likely GMO.

Total Time: 25 min
Prep: 10 min
Cook: 15 min
Yield: 6 servings
Level: Easy


Recipe from FoodNetwork.com