By Jillian Adamson
MC - Miso cod with crushed carrots & pak choi
Our flaky, sustainably sourced cod stands up brilliantly to a miso-ginger marinade, sweetened with maple syrup. We roast the fish then plate over mashed carrot and sizzling pak choi, a vitamin K source.
Updated at: Thu, 17 Aug 2023 13:55:15 GMT
Nutrition balance score
Great
Glycemic Index
48
Low
Glycemic Load
22
High
Nutrition per serving
Calories390.4 kcal (20%)
Total Fat10.6 g (15%)
Carbs45.2 g (17%)
Sugars30.5 g (34%)
Protein36 g (72%)
Sodium1153.1 mg (58%)
Fiber9.9 g (35%)
% Daily Values based on a 2,000 calorie diet
Ingredients
2 servings
Instructions
Step 1
Preheat the oven to 220C / fan 200C / gas mark
Step 2
Boil a kettle.
Step 3
Cut each pak choi into 4-6 wedges; keep the root intact but trim where necessary.
Step 4
Fill a saucepan with lightly salted water from the kettle and bring to the boil.
Step 5
Blanch the pak choi for 45 seconds, remove with tongs and refresh in cold water
Step 6
Drain and set aside.
Step 7
Keep the pan and water for later.
Step 8
Peel the ginger and grate. Peel the carrots and cut into 1cm-thick slices. Finely chop the red chilli (remove seeds for less heat). Thinly slice the spring onion.
Step 9
Mix together the maple syrup, miso paste, rice wine vinegar, half the sesame oil, half the ginger, half the red chilli and 1 tbsp water in a mixing bowl.
Step 10
Add the cod fillets to the bowl and leave to marinade for 5 mins before placing onto a baking tray lined with parchment paper.
Step 11
Cover with all the marinade and roast in the oven for 10-12 mins.
Step 12
Add the carrots to the saucepan used for the pak choi; boil for 5-8 mins or until soft and cooked through.
Step 13
Drain and transfer back into the pan along with the remaining ginger and sesame oil.
Step 14
Roughly smash with a potato masher.
Step 15
Keep warm and set aside.
Step 16
Heat a medium-sized, non-stick pan with 1/2 tbsp oil on a medium heat.
Step 17
Add the pak choi and cook on each side for 1-2 mins, until golden.
Step 18
To serve, spoon the smashed carrots onto the centre of warm plates and dot the pack choi wedges around them.
Step 19
Place the miso cod on top and drizzle over the marinade.
Step 20
Garnish with the spring onion and remaining red chilli.
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