Cod and Broccoli with Miso Sauce

When it comes to seafood, cod tops my list of fishy purchases.

I buy cod at Costco in the frozen section. It’s affordable, and Pacific cod is on Monterey Bay Seafood Watch’s list of sustainable fish. It’s even on the Best Choices and Good Alternatives list.

How can I go wrong!

A few weeks ago we enjoyed the mellow, sweet flavor of miso so much in this super satisfying soup, that I thought it would team up well with those thick and meaty filets of white fish.

All I needed was a small jar to shake up a dollop of miso paste with chili garlic sauce, sesame oil, low sodium soy sauce and a drizzle of honey to add a sweet and spicy kick to the cod and broccoli.

See those jet black sesame seeds? I bought them at a local specialty shop, but I’m sure you can find them almost anywhere. I think they make a dramatic finish to this simple dish of cod and broccoli, don’t you?

Before I close, I want to warn you that miso (fermented soybean paste)  is loaded with sodium, and has come under scrutiny recently by  World’s Healthiest foods because of the quality of the soy used in some pastes, it’s allergenic properties, and the sodium.

All that being said, both the Nutrition Diva and World’s Healthiest Foods (two sources I love to refer to) also agree that there are health benefits to this fermented paste such as the beneficial bacteria it provides for your gut health, and antioxidants.

My take?

I don’t have an allergy to soy products, so I’ll pick a high quality miso paste and use it in moderation. Sounds like a good plan, don’t you think?

Have a terrific week!

~Kristi

Print Cod and Broccoli with Miso Sauce

Serving Size: 4

Shake It Up! You can use this basic recipe for any white fish you prefer, along with any vegetables you love.

Ingredients

• ¼ cup miso paste
• 2 teaspoons chili garlic sauce
• ½ tablespoon sesame oil
• ½ tablespoon low sodium soy sauce
• 1 teaspoon honey
• ½ cup warm water
• 6 cups broccoli spears, trimmed
• 20 ounces cod, 4 filets
• 4 tablespoons sesame seeds

Instructions

1. Place broccoli in a large pot of water with a few inches of water and vegetable steamer. Bring to a boil and cover with a lid. Steam for 3 - 5 minutes until crisp-tender. Remove from heat and plunge broccoli into cold water to stop the cooking and keep the color bright.
2. While broccoli is steaming, place miso, chili garlic sauce, soy sauce, sesame oil and honey in a small bowl and mix well.
3. Heat a large nonstick skillet over medium heat and add 1/2 the sauce. Bring to a simmer, then add the cod. Simmer for 5 - 8 minutes until cod is no longer opaque at the thickest part. Don't over cook or fish will be dry.
4. Add broccoli to the pan to heat through with the remainder of the sauce. Simmer for 2 - 3 minutes.
5. Serve with sesame seeds.

Notes

Food energy: 279kcals Saturated fatty acids: 1.57g Monounsaturated fatty acids: 3.59g Polyunsaturated fatty acids: 4.54g Total fat: 9.70g Calories from fat: 87 Cholesterol: 66mg Carbohydrate, by difference: 18.90g Total dietary fiber: 6.49g Protein: 30.02g Total lipid (fat): 10.66g Water: 250.46g Ash: 6.62g Total sugars: 4.87g Calcium: 226mg Iron: 3.80mg Magnesium: 116mg Phosphorus: 608mg Potassium: 872mg Sodium: 1183mg

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