Miso cod with tenderstem broccoli Recipe

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  • Healthy
Makes2–2
SkillEasy
Preparation Time15 mins
Cooking Time25 mins
Total Time40 mins
Cost RangeMid
Nutrition Per PortionRDA
Calories417 Kcal21%
Fat17 g24%
Saturated Fat3 g15%
Carbohydrates23 g9%
Samuel Goldsmith
By Samuel Goldsmith
published

Not only is miso cod with tenderstem broccoli a tasty and vibrant dish, it’s great for the gut and improves immunity.

Miso is a Japanese ingredient that is becoming increasingly popular. There’s no surprise it’s sought after, as it’s made by fermenting soy beans and the fermentation process is currently having a revival. Miso is believed to stimulate digestion and energise the body. We’ve also jam-packed this dish full of tenderstem broccoli, part of the cruciferous group of vegetables, which is a great source of vitamin C and dietary fibre. As well as the broccoli, the edamame beans are great for your health. They are high in protein, rich in vitamins and minerals (especially folate and vitamin K) and are believed to be good for reducing the risk of some cancers. So, not only is this dish of miso cod with tenderstem broccoli tasty, it’s great for your health, too!

Method

  1. Heat the oven to 200C/Gas 6. Mix the breadcrumbs with the miso, oil and coriander. Coat the top of each piece of cod with the panko mixture and set aside.
  2. Layer the bottom of a deep roasting tin with the broccoli, beans and radishes.
  3. Mix the miso soup sachet with 200ml (7fl oz) boiling water, rice wine vinegar, sesame oil, honey and soy sauce. Pour over the veg and roast for 5 mins. Remove from the oven and place the cod on top. Bake for a further 20 mins.

Ingredients

  • 30g panko breadcrumbs
  • 1tsp brown rice miso
  • 1tbsp olive oil
  • Small handful of chopped fresh coriander
  • 2 pieces of cod loin
  • 200g tenderstem broccoli
  • 100g edamame beans
  • 8-10 radishes, cut in half
  • Miso soup sachet – we used Itsu
  • 1tbsp rice wine vinegar
  • 1tsp sesame oil1tsp honey
  • 1⁄2tsp light soy sauce – we used Lee Kum Kee
Top Tip for making Miso cod with tenderstem broccoli

Broad beans are a great alternative to edamame beans when they're in season.

Samuel Goldsmith
Samuel Goldsmith

Samuel has a BSc in Food from the University of Birmingham and nearly 16 years after he began his professional food career, his work has featured in national and international publications including Waitrose Food, Australian Delicious, and the LAD Bible Group. 


He was also a nutritional consultant for BBC’s Eat Well for Less. Throughout his career he has specialised in recipe writing and has produced many recipes for woman&home. Samuel is also Co-Vice Chair of the Guild of Food Writers and a Trustee of 91 Ways CIC. 

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