Faux Miso Marinated Cod
Get the savory, classic flavor of miso-marinated black cod without the added sodium that can cause issues with your arthritis medication.
Black cod, also known as sablefish and Alaska cod, is sometimes called butter fish for its rich, velvety texture. It is a very oily fish, making it a great source of healthy omega-3’s. Serving with a miso marinade is a classic Japanese recipe, but miso is high in salt, which can be an issue for people taking corticosteroids. Luckily, by using a few low- or no-sodium ingredients instead you can enjoy a similar taste. The recipe author, Jessica Goldman, changed her diet to lower her sodium intake so she could revive her failing kidneys and improve her life with lupus.
To make this recipe you will need a pot, a shallow dish for marinating and a baking pan.
Nutrition information (per serving)*: Total Fat (17.4g); Carbohydrates (73g); Sodium (89mg); Sugar (72g); Fiber (0g); Cholesterol (56mg); Protein (15g)
3/4 cup molasses
1/2 cup sugar
1/4 cup sake
6 Tbsp. mirin (check nutrition label, many Japanese grocery stores have low- or no-sodium versions)
1-pound boneless black cod (sablefish)
1. Make marinade
Heat sake and mirin in pot over medium flame and simmer for 30 minutes. Remove from heat and add molasses and sugar and stir until dissolved. Allow the mixture to cool.
2. Prep cod
Cut black cod into 6 equal pieces and place in a shallow dish, large enough so all of the pieces of cod lay flat.
3. Combine cod and marinade
Pour half of the cooled miso marinade into the dish, add cod and then pour remaining marinade on top. Cover with plastic wrap and refrigerate for 24 hours to 2 days. Turn the fish every so often so that they get an even coating.
4. Preheat broiler
Preheat broiler on high.
5. Broil cod
When hot, remove cod from marinade and place on a baking sheet on the bottom rack of oven. Broil until caramelized, about 10 minutes. Turn cod over and broil until fish flakes easily, about 3 minutes more.
Serve it up, admire your work and enjoy.
Ingredient Tips & Benefits
- Mirin is a Japanese rice wine, similar to sake but with less sugar and alcohol content. It has a light, sweet flavor with a tang of acidity and is often the secret ingredient in great teriyaki sauce. If you can’t find it in the international section of your local grocery store, try an Asian market or substitute with dry white wine or rice vinegar.
- In this recipe high-sodium miso is replaced with molasses to give the marinade a rich, yet sweet flavor. Unlike refined sugar, blackstrap molasses does have some nutritional value. It contains iron, magnesium, calcium, vitamin B6 and more.
- Black cod has just as much omega-3 content as salmon and is often sustainably caught, especially if you buy Alaskan black cod. It’s also a great source of vitamin B12 and is low in calories and high in protein.
*Disclaimer: All nutritional information provided is approximate and based on USDA measurements. Actual amounts may vary based on exact ingredients used, how they are prepared and serving size.
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