MISO COD WITH PAK CHOI AND LIGHT GINGER BAKE

MISO COD WITH PAK CHOI AND LIGHT GINGER BAKE

Miso Cod With Pak Choi And Light Ginger 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 preparation. The ginger adds a subtle heat that balances the mellow miso and the bok choy softens gently without losing its bite. Serve Miso Cod With Pak Choi And Light Ginger Bake as it is and with steamed jasmine rice or quinoa for a more filling option.

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

Seafood Main

INGREDIENTS

The following are the ingredients required for the preparation of Miso Cod With Pak Choi And Light Ginger Bake

• 1 t100 grams | 3.53 ounces | 1 cod fillet
• 35 grams | 1.23 ounces | ½ cup chopped pak choi
• 6 grams | 0.21 ounces | 1 teaspoon miso paste
• 5 millilitres | 0.17 fluid ounces | 1 teaspoon sesame oil
• 3 grams | 0.01 ounces | pinch of grated ginger

FULL NUTRITIONAL INFORMATION

• Calories: 243 kilocalories
• Protein: 9.8 grams
• Fat: 7.0 grams
• Saturated Fat: 0.9 grams
• Carbohydrate: 38.7 grams
• Sugars: 10.9 grams
• Fibre: 12.3 grams
• Sodium: 264 milligrams

PREPARATION

These steps are followed for the preparation of Miso Cod With Pak Choi And Light Ginger Bake:

• Preheat The Oven: Set your oven to 200 degrees Celsius 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 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.

PREPARATION TIME

5 minutes

COOKING TIME

15 minutes

TIPS

Here are some helpful tips for Miso Cod With Pak Choi And Light Ginger Bake:

• Use Fresh Cod: Use fresh cod for the best texture or frozen cod, which works well, but should be fully thawed and patted dry first.
• Don’t Overbake: Don’t overbake and 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 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 leftover Miso Cod With Pak Choi And Light Ginger Bake in an airtight container in the refrigerator for up to 2 days.
• Freeze: Freeze cooked and cooled portions for up to 1 month. Thaw overnight in the refrigerator.
• Reheating: Reheat gently in the oven at 160 degrees Celsius or microwave on medium for 1 to 2 minutes.
• Meal Preparation: Bake multiple fillets at once and divide into lunch containers with steamed rice and vegetables.