Food - Miso Cod with Seasme Carrots & Cucumbers

Hi everyone another food post this time Miso Cod

Miso Cod with Sesame Carrots & Cucumbers

Prep Time: 20 Minutes
Cooking Time: 10 Minutes

Total Time

Serves 2

  Ingredients

  • 2 tsp Sesame Oil, plus extra to grease
  • ½ tbsp Miso Paste (we used Yutaka)
  • 2 tsp Clear Honey
  • ½ tsp and 2 tbsp Rice Vinegar
  • 250g Skinless and Boneless Cod Fillets
  • 1 medium Cucumber
  • 1 medium Carrot
  • 1 tsp Soy Sauce
  • a pinch of Crushed Dried Chilli Flakes
  •  a pinch of Sesame Seeds
  • 1 x 250g pack pre-cooked Brown Rice, heated to serve
  • 2 Spring Onions, sliced



Method

    1. Heat the grill to high and lightly oil a baking sheet. Mix the miso, 1 teaspoon of honey and 1⁄2 teaspoon of rice vinegar together. Put the cod onto the baking sheet and brush with the glaze. Then sprinkle with some sesame seeds
    2. Cut the carrot & cucumber into noodles using a spiraliser or into strips with a vegetable peeler, discarding the watery core of the cucumber. Whisk the rest of the honey and rice vinegar with the sesame oil, soy sauce, sesame seeds & chilli flakes. Toss with the carrot & cucumber noodles.
    3. Grill the cod for 4-6 minutes until cooked. Serve with the rice, carrots & cucumber, and then scatter with the spring onions to serve.
      Adapted from - https://www.sainsburysmagazine.co.uk/recipes/mains/miso-cod-with-sesame-cucumbers

      Miso Cod with Sesame Carrots & Cucumbers


      Miso Cod with Sesame Carrots & Cucumbers
      Yield: 2
      Author:
      prep time: 20 Mcook time: 10 Mtotal time: 30 M
      A lovely Japanese style light main meal, using cod

      ingredients:

      • 2 tsp Sesame Oil, plus extra to grease
      • ½ tbsp Miso Paste (we used Yutaka)
      • 2 tsp Clear Honey
      • 2 tbsp Rice Vinegar
      • 250g Skinless and Boneless Cod Fillets
      • 1 Medium Cucumber
      • 1 Medium Carrot
      • 1 tsp Soy Sauce
      • a pinch of Crushed Dried Chilli Flakes
      • a pinch of Sesame Seeds
      • 1 x 250g pack pre-cooked Brown Rice, heated to serve
      • 2 Spring Onions, sliced
      • ½ tsp Rice Vinegar

      instructions:

      How to cook Miso Cod with Sesame Carrots & Cucumbers

      1. Heat the grill to high and lightly oil a baking sheet. Mix the miso, 1 teaspoon of honey and 1⁄2 teaspoon of rice vinegar together. Put the cod onto the baking sheet and brush with the glaze. Then sprinkle with some sesame seeds
      2. Cut the carrot & cucumber into noodles using a spiraliser or into strips with a vegetable peeler, discarding the watery core of the cucumber. Whisk the rest of the honey and rice vinegar with the sesame oil, soy sauce, sesame seeds & chilli flakes. Toss with the carrot & cucumber noodles.
      3. Grill the cod for 4-6 minutes until cooked. Serve with the rice,  carrots & cucumber, and then scatter with the spring onions to serve.

      NOTES:

      If you have a larger piece of fish, cook it for 20 minutes the oven at 200°c Fan, as grilling won't cook it through If you want to add a bit of spice, add some chopped ginger to the glaze also to the carrot & cucumbers I used Reduced Salt Soya Sauce, but the normal one is fine. Steamed kale & mushrooms fried in sesame oil would be great served with this if you wanted extra veg
      Calories
      374
      Fat (grams)
      8
      Sat. Fat (grams)
      2
      Carbs (grams)
      44
      Fibre (grams)
      5
      Net carbs
      39
      Sugar (grams)
      9
      Protein (grams)
      34
      Sodium (milligrams)
      422
      Cholesterol (grams)
      69
      fish, main course, Japanese
      Japanese
      Created using The Recipes Generator
       

      Nutrition

      For this dish I calculated that this had about 42g of carbohydrate so for this, so for a Type 1 diabetic on a Short-Acting insulin Regime with 10g of carbohydrate to 1 unit of insulin, this would require 4 units of insulin.


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      Nic xx 

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