Glazed Miso Cod (Healthy & Diabetic-Friendly Recipe #5)

And the yum just keeps on coming!! Here’s yet another delicious healthy meal that’s easy to prepare and friendly to diabetic friends! Here’s what you’ll need:

4 (4-ounce) black cod or regular cod fillets

Miso Glaze
1/3 cup low-sodium blond or white miso
1/4 cup of granulated Splenda
2 tspns grapeseed oil
2 tbspns mirin (Japanese cooking wine- that is delicious!)
(Credits: http://www.thefoodnetwork.com)

PREP:

Assuming you have all the ingredients above, no prep is really necessary here! You will need 30mins-1hr of time to marinate the cod though, so plan ahead for this one.

COOK:

1. Rinse fillets and pat dry with paper towels.

2. In a deep bowl, combine the miso, granulated Splenda, 1 tspn grapeseed oil and mirin. Stir well until the mixture becomes a thick, creamy paste.

3. Brush each cod fillet with about 2 tbspns of the Miso Glaze (if you don’t have a brush you can glaze with a spoon). Marinate the fillets for 30mins-1hr.

4. Preheat your broiler (this may be inside your oven or in a rack below it!)

5. Lightly grease a roasting pan with 1 tspn of grapeseed oil. Place each of the fillets in the pan.

6. Broil the fillets for 5-6mins (or until the top of the fish is charred and the glaze has browned).

7. Turn off the broiler and put on your oven at 375F degrees. Let fillets cook for an additional 5-6mins until the fish is flaky but not overcooked.

8. Serve and enjoy!

My tips/modifications/thoughts:

1. So what exactly is miso? Miso is a Japanese seasoning made from the fermentation of rice, soy and salt. Sounds appetizing no? Okay, I will admit that when I first Googled what miso was I wasn’t so pleasantly surprised. But don’t let the seemingly blasé elements fool you;  miso is quite delicious! It’s a paste with a great sweetness and richness, perfect for soups and seasoning meats/fish. I hope to use miso again in future recipes so if you have any ideas for using miso in meals please feel free to comment below! Here’s the miso that I bought at Whole Foods in Columbus Circle NYC (If you can’t find it and need help ask for Ally!)


2. On sweetness. I’ve modified this recipe by replacing brown sugar with granulated Splenda. Granulated Splenda is just Splenda for cooking. The measurements on the back of the carton say that 1 cup of granulated Splenda is equivalent to 1 cup of sugar (I assume they mean “white” sugar). I’m still learning about sugars though (post to come!) so I wasn’t 100% sure if brown sugar has the same sweetness as white sugar. Anyone have thoughts on this? Either way, I would suggest using the granulated Splenda and tasting as you go here, to get the amount of sweetness that you want.

3. Avoid dry fish! This seems like a no-brainer; nobody likes dry fish! But how many of us have been served fish that was dry?The reason why fish is so difficult to cook is because the tissues holding the fish together are a lot thinner and more delicate than the tissues in chicken or beef. Cod is pretty easy to overcook, so you really need to check your fish and pay attention to potential overcooking.

What should you look for? When the cod is raw it will appear smooth (you’ll notice small lines in the fish: flakes). As you’re cooking the cod, check to see whether the flakes of the fish are separating. If you see any major separation, remove the fish from heat immediately. Also be sure to keep in mind that even after you turn off your oven/stove, there’s residual heat in the cooking pan/skillet that will continue to cook the fish. If you’re already close to overcooking, be sure to remove the fish from heat completely by taking it out of the hot pan/skillet.

4. Mirin. Mirin is a sweetened sake, also used in Japanese cuisine. I’ve used it on my Korean BBQ short ribs (post to come!) and have been a fan ever since! I think it would also work well with stir-fried veggies too. One tablespoon of Mirin has about 5g of sugar though, so you want to be light with this ingredient, but it’s okay because a little goes a LONG way. Mirin is definitely a cooking wine worth having in your cooking arsenal!

Well, that’s all I’ve got. Happy clean eating!
CFC

(See another recipe!)

Advertisements

About ChicFitChef

My "deserted island" checklist: a BCBG dress, a healthy & diabetic-friendly meal and a few workout DVDs. ;-)
This entry was posted in Healthy & Diabetic-Friendly Recipes and tagged , , , , , . Bookmark the permalink.

3 Responses to Glazed Miso Cod (Healthy & Diabetic-Friendly Recipe #5)

  1. Pingback: Gimme Some Sugar, Sugar! | ChicFitChef

  2. Pingback: Healthy & Diabetic-Friendly Recipe #6: Tangy Fish Tacos | ChicFitChef

  3. Pingback: Women’s Health Mag: Miso Glazed Salmon! | ChicFitChef

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s