This delicate, mild cod dish pleases even the pickiest of palates (including those who shun all kinds of seafood!)
"Listen," I said one day to Chef Jeannette, "what are we going to do for people who say they just don't like fish and can't eat it? After all, there's no substitute for the high-quality protein found in fish, which contains amino acids and omega-3 fats that your brain absolutely craves. So here's the challenge: How do we make fish appealing for people who hate fish?"
This recipe was her answer. Sweet miso is a wonderful treatment for fish, absolutely perfect for mellowing the fishiness of cod. And if you use real, traditionally fermented miso, you'll also get a nice dose of probiotics. You probably already know how helpful probiotics can be for the immune system, but what you might not know is that they can also benefit brain function.
Recent research shows that the influence of probiotics on the body is even more far reaching. Preliminary research indicating the interrelationship between the nervous systems of the "gut" and the brain could mean cognitive benefits when probiotics are consumed. "The brain is not beyond the reach of probiotics," said Jia Zhao, PhD.
And, hey, this miso sauce is so delicious, it just might turn you into a fish lover. And if you're already a fish lover, get ready to love it even more. -Dr. Jonny
Mellow miso cod
1/3 cup sake (or sherry)
1/3 cup mirin
¼ cup sesame oil
2 Tbs. tamari
½ cup sweet white miso (or mellow white miso)
2 Tbs. palm sugar
2 Tbs. minced ginger
4 6-oz. skinless cod fillets (try Pacific cod or black cod)
Black sesame seeds, optional for garnish
- In small bowl, mix together sake, mirin, sesame oil, tamari, miso, palm sugar, and ginger until well combined.
- Place fish into shallow glass dish (or gallon-sized zip closure bag), and pour marinade over top, turning gently to evenly coat it. Marinate covered (or sealed) in refrigerator 4 hours to overnight.
- Preheat grill to medium. Scrape or wipe marinade off of fish, and grill 9-11 minutes, or until cooked through, flipping once at about 6 minutes. Fish is ready when it flakes easily with fork and is just opaque at the center. Sprinkle with black sesame seeds to serve, if using.
per serving: 400 cal; 33g pro; 14g total fat (2g sat fat); 26g carb; 80mg chol; 2,110mg sod; 5g fiber; 18g sugars
Notes from ... Chef Jeannette
Mirin is a Japanese sweet wine condiment that you can find at Asian markets or natural food stores. The longer you marinate the fish (e.g., up to overnight), the richer and sweeter the flavor will be. Instead of grilling, you can also broil this fish in your oven for about the same length of time. Just watch it closely so it doesn't char.