21 / 9 kcal
blackened miso cod
prep time 24 hrs
cook time 20 mins
you will need
- 2 cod loin fillets
- 2 pack choi
- 280g pouch rice [we used Veetee Jasmin Rice]
- Miso Marinade
- 3 sachets itsu miso'easy traditional or 3 heaped tbsp miso'gold
- 3 tsp maple syrup
- 1tsp sesame oil
- 1 avocado
- 1 lime
- 1 tsp sesame oil
- 1 tsp soy sauce
- 12g fresh ginger [grated]
- 1/2 clove garlic [grated]
let's get cooking
At least a day before you cook the fish: mix the miso’easy, maple syrup, & sesame oil in a bowl. Add two 3rds of this to a zip lock bag with the cod fillets then mix, seal & marinate in the fridge for at least 24 hours. Keep the last bit of the marinade in the bowl in the fridge to brush over the fish before and after baking.
On the day: Pre heat oven to 200.
Place a non-stick frying pan on a medium/high heat with some neutral oil. Once the pan is hot, place the marinated filets in the pan and brown both sides of the fish [about 3 mins each side]. If you don’t have a good non-stick pan, you can line a pan with a piece of baking parchment and fry the fish on that.
Brush the browned fillets with more miso marinade and then carefully place them an oven tray and bake for about 10 mins. Try and place them in the tray skin side down. The skin might have been removed but you should be able to tell which side is which.
While the fish is baking, steam the pack choi for 3-4 mins, microwave the rice & make your avocado vinaigrette.
For the vinaigrette, blitz the avocado, zest & juice of a lime, sesame oil, soy sauce, garlic and ginger until smooth. Season to taste with salt. It should be about as thick as yogurt, if it’s too thick, add splash of water.
After 10 mins remove the fish and give it a final brush with the marinade so its glossy. The fish should flake apart easily with a fork. If it doesn’t, put it back in for another 4 mins.
To serve, spread [or splat] the vinaigrette on two plates, top with rice and pak choi & finish with the miso cod.