1 servings of miso glazed black cod on baby bok choy and shiitake mushrooms contains 396 Calories. The macronutrient breakdown is 15% carbs, 53% fat, and 32% protein. This is a good source of protein (53% of your Daily Value), vitamin d (154% of your Daily Value), and potassium (17% of your Daily Value).
- Makes
- 4 servings
- Prep Time
- 10 minutes
- Cook Time
- 4320 minutes
Ingredients
Miso
⅓ cup or 92g
Rice wine vinegar
⅓ cup or 79g
Directions
- Mix the miso, sake, mirin, and sugar, heat in a sauce pan over medium heat until the sugar has melted and the miso has mixed in smoothly, about 5 minutes, before letting it cool.
- Marinate the fish in 2/3 of the marinade in a sealed container in the fridge for 30 minutes to overnight or optimally for 2-3 days.
- Place the fish on a greased baking sheet and bake in a preheated 400F/200C oven until the fish just starts to flake, about 8-10 minutes depending on the thickness of the fish, turn the oven up to broil and let it broil until deeply golden brown on top, about 2-3 minutes.
- Heat the oil in a pan over medium-high heat add the bok choy stems and shiitake mushrooms, cook until soft, about 2-3 minutes, add the garlic, saute until fragrant, about 30 seconds, add the bok choy leaves, dashi and soy sauce and simmer until the leaves have wilted, remove from heat and mix in the sesame oil.
- Serve the fish on a bed of the baby bok choy and shiitake mushrooms drizzled with the the remaining marinade and optionally garnished with green onions and/or sesame seeds.
- (source: https://www.closetcooking.com/miso-glazed-black-cod/)
Nutrition Facts
For 1 servings of miso glazed black cod on baby bok choy and shiitake mushrooms (398g)
Nutrient | Value | %DV |
---|---|---|
Calories | 396 | |
Fats | 22g | 29% |
Saturated fats | 3g | 17% |
Trans fats | 0g | |
Cholesterol | 53mg | 18% |
Sodium | 1140mg | 50% |
Carbs | 14g | 5% |
Net carbs | 10g | |
Fiber | 4g | 14% |
Sugar | 3g | |
Protein | 30g | |
Calcium | 154mg | 15% |
Iron | 2mg | 22% |
Potassium | 805mg | 17% |
Vitamin D | 23μg | 154% |
Vitamins and Minerals | ||
Alpha carotene | 0μg | |
Beta carotene | 12μg | |
Caffeine | 0mg | |
Choline | 125mg | 23% |
Copper | 0.3mg | 31% |
Fluoride | 0μg | |
Folate (B9) | 23μg | 6% |
Lycopene | 0μg | |
Magnesium | 72mg | 17% |
Manganese | 0.3mg | 14% |
Niacin | 6mg | 38% |
Pantothenic acid | 1mg | 24% |
Phosphorus | 337mg | 48% |
Retinol | 59μg | |
Riboflavin (B2) | 0.3mg | 24% |
Selenium | 50μg | 92% |
Theobromine | 0mg | |
Thiamine | 0.3mg | 23% |
Vitamin A IU | 219IU | |
Vitamin A | 668μg | 74% |
Vitamin B12 | 0.4μg | 17% |
Vitamin B6 | 1mg | 46% |
Vitamin C | 78mg | 87% |
Vitamin D IU | 928IU | |
Vitamin D2 | 16μg | |
Vitamin D3 | 7μg | |
Vitamin E | 3mg | 21% |
Vitamin K | 16μg | 13% |
Zinc | 2mg | 14% |
Sugars | ||
Sugar | 3g | |
Sucrose | 0g | |
Glucose | 2g | |
Fructose | 1g | |
Lactose | 0.2g | |
Maltose | 0g | |
Galactose | 0g | |
Starch | 0g | |
Fats | ||
Saturated fats | 3g | 17% |
Monounsaturated fats | 12g | |
Polyunsaturated fats | 5g | |
Trans fats | 0g | |
Fatty Acids | ||
Total omega 3 | 1g | |
Total omega 6 | 0g | |
Alpha Linolenic Acid (ALA) | 0g | |
Docosahexaenoic Acid (DHA) | 1g | |
Eicosapentaenoic Acid (EPA) | 0.2g | |
Docosapentaenoic Acid (DPA) | 0.1g | |
Amino Acids | ||
Alanine | 2g | |
Arginine | 2g | |
Aspartic acid | 3g | |
Cystine | 0.2g | |
Glutamic acid | 4g | |
Glycine | 1g | |
Histidine | 1g | |
Hydroxyproline | 0g | |
Isoleucine | 1g | |
Leucine | 2g | |
Lysine | 2g | |
Methionine | 1g | |
Phenylalanine | 1g | |
Proline | 1g | |
Serine | 1g | |
Threonine | 1g | |
Tryptophan | 0.3g | |
Tyrosine | 1g | |
Valine | 1g |