MISO COD AND BOK CHOY BAKE

MISO COD AND BOK CHOY BAKE

Miso Cod And Bok Choy Bake is a light and nutritious dish that blends Asian-inspired flavours with clean and simple preparation. A tender cod fillet is coated in umami-rich miso paste and aromatic sesame oil, then oven-baked alongside fresh, crunchy bok choy and a touch of grated ginger. The result is a delicate and flavourful traybake that’s high in lean protein, low in saturated fat and naturally gluten-free. It comes together effortlessly in one pan, making it a perfect choice for weeknight dinners, clean-eating meal plans or elegant lunch prep. The ginger adds a subtle heat that balances the mellow miso and the bok choy softens gently without losing its bite. Serve it as it is,  with steamed jasmine rice or quinoa for a more filling option. This meal offers comforting warmth, nourishment and bold taste ready in 25 minutes.

RECIPE CATEGORY

Dinner

SERVING SIZE

1

CUISINE

Japanese

PREPARATION/TECHNIQUES

Bake, One-Pot Wonders

OCCASION/HOLIDAY

Spring, Winter, New Year’s Eve

SPECIAL CONSIDERATION/DIETARY CONCERNS

Low Fat, Quick & Easy, Wheat / Gluten-Free, Healthy, Low Sodium

DISH TYPE

Salad

INGREDIENTS

There are the following ingredients for Miso Cod And Bok Choy Bake:

• 1 cod fillet (100g)

• ½ cup chopped bok choy

• 1 teaspoon miso paste

• 1 teaspoon sesame oil

• Pinch grated fresh ginger

• Splash of rice vinegar or soy-free tamari for serving (Optional)

FULL NUTRITIONAL INFORMATION

• Calories: 142 kilocalories

• Fat: 5.6 grams

• Saturated Fat: 0.8 grams

• Carbohydrates: 2.7 grams

• Sugar: 0.9 grams

• Sodium: 271.4 milligrams

• Fibre: 0.8 grams

• Protein: 19 grams

• Cholesterol: 43 milligrams

• Calcium: 49.4 milligrams

• Potassium: 516.3 milligrams

• Vitamin D: 0.9 micrograms

• Iron: 0.6 milligrams

PREPARATION

These steps are followed for the preparation of Miso Cod And Bok Choy Bake:

• Preheat the Oven: Set your oven to 200 °C (180 °C fan) or 400 °F and line a small baking dish with parchment paper.

• Prep the Marinade: In a small bowl, whisk 1 teaspoon of miso paste, 1 teaspoon of sesame oil and a pinch of grated fresh ginger until smooth.

• Coat the Cod: Place 1 cod fillet (100 g) in the prepared dish and brush generously with the miso mixture.

• Add the Bok Choy: Arrange ½ cup chopped bok choy around the cod, drizzling any remaining miso mixture on top.

• Bake: Place the dish in the oven and bake for 12 to 15 minutes or until the cod is opaque and flakes easily with a fork.

• Rest and Serve: Remove from the oven and let the dish rest for 1 to 2 minutes before serving.

• Optional Garnish: Serve with a splash of rice vinegar or soy-free tamari and a sprinkle of sesame seeds or fresh spring onion.

PREP TIME

5 minutes

COOKING TIME

12–15 minutes

TIPS

Here are some helpful tips for Miso Cod And Bok Choy Bake:

• Use Fresh Cod: Use fresh cod for best texture or frozen cod, which works well, but should be fully thawed and patted dry first.

• Don’t Overbake: Don’t overbake, check it with its looks around 12 minutes to keep the cod moist.

• Cut Bok Choy: Cut the bok choy evenly for uniform cooking and separate stems from leaves if desired.

• Double The Marinade: Double the marinade if serving is over grains, to add more sauciness.

• Line Your Tray: Line your tray with parchment for easier cleanup and to prevent sticking.

VARIATIONS

• Add Mushrooms: Include shiitake or cremini mushrooms for umami depth.

• Spice It Up: Stir a touch of chilli oil or sriracha into the miso mixture.

• Swap Proteins: Use salmon, halibut, or tofu instead of cod if preferred.

• Leafy Greens: Substitute bok choy with spinach, Swiss chard or Chinese cabbage.

• Grain Base: Serve with jasmine rice, wild rice or soba noodles for a complete meal.

• Citrus Edge: Add a squeeze of lime or yuzu juice just before serving for brightness.

PREPPING AND STORAGE

• Refrigeration: Store leftovers in an airtight container in the fridge for up to 2 days.

• Freezing: Freeze cooked and cooled portions for up to 1 month. Thaw overnight in the fridge.

• Reheating: Reheat gently in the oven at 160°C or microwave on medium for 1 to 2 minutes.

• Meal Prep: Bake multiple fillets at once and divide into lunch containers with steamed rice and vegetables.