We often think of salmon to get our heart-healthy omega-3 fatty acids,
but black cod (also known as sablefish) is another fish rich in these
nutrients. In this recipe, we use miso (a fermented Japanese paste) known
for its beneficial bacteria (probiotics). Probiotics have been shown to
help with your intestinal flora and improve the gut microbiome.
Prep Time: 30 minutes |
Cook Time: 10 minutes |
Total Time: 40 minutes
- 4 oz black cod
- ½ tbsp miso
- ½ tbsp mirin
- ½ tbsp brown sugar
- ¼ tsp sesame oil
- Optional topping: sesame seeds, scallions
- Rinse fish fillets and pat dry with paper towels. Combine miso, brown sugar,
sesame oil and mirin. Stir well until brown sugar is fully dissolved.
- Brush 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. Lower oven temperature to 375 degrees F. Cook
an additional 5 to 6 minutes or until fish is flaky but not overcooked.
Internal temperature of 145 degrees.
- If desired, top with sesame seeds and scallions. Serve with brown rice
and your choice of vegetables.
Nutrition (4 oz serving) Calories: 284 | Protein: 21 g | Fat: 22.7 g | Saturated
Fat: 4.7g | Monounsaturated Fat: 11.7 g | Sodium: 330 mg | Carbohydrate:
11.8 g | Dietary Fiber: 2 g | Sugar: 3.9 g
Recipe Courtesy of Susie Wolfe-Corpus, MS, RDN
Susie has over 20 years of experience in the clinical setting. Specialties
include Burn Intensive Care Unit, Neonatal Intensive Care Unit and Pediatrics.