Low-Cal Dinner

Miso Marinated Cod

with Soba Noodles and Sesame
Average: 5 (2 votes)
(2 votes)
Miso Marinated Cod

Miso Marinated Cod - The fish swims in a sea of ​​Japanese flavors

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Health Score:
64 / 100
for pros
50 min.
ready in 2 d. 50 min.
Ready in

Healthy, because

Even smarter

Nutritional values

Fish is a supplier of easily digestible protein that covers all essential amino acids. Our body is always dependent on these building blocks. It also contains the non-protein-bound amino acid taurine, which is indispensable for the development of the brain and retina and helps detoxify harmful substances. The abundant iodine can help to prevent depression.

This special Asian dish is easy to prepare, as the fish has to be left in the marinade for two days. Ideal for serving it to several people at once when eating with friends.

1 serving contains
(Percentage of daily recommendation)
Calorie557 kcal(27 %)
Protein44 g(45 %)
Fat14 g(12 %)
Carbohydrates50 g(33 %)
Sugar added5 g(20 %)
Roughage6 g(20 %)
Vitamin A0.1 mg(13 %)
Vitamin D3.6 μg(18 %)
Vitamin E2.3 mg(19 %)
Vitamin K5.1 μg(9 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.2 mg(18 %)
Niacin13.9 mg(116 %)
Vitamin B₆0.7 mg(50 %)
Folate69 μg(23 %)
Pantothenic acid1.5 mg(25 %)
Biotin10.9 μg(24 %)
Vitamin B₁₂0.8 μg(27 %)
Vitamin C12 mg(13 %)
Potassium966 mg(24 %)
Calcium175 mg(18 %)
Magnesium161 mg(54 %)
Iron4.2 mg(28 %)
Iodine249 μg(125 %)
Zinc5 mg(63 %)
Saturated fatty acids1.9 g
Uric acid363 mg
Cholesterol108 mg
Complete sugar48 g
Development of this recipe:


11 ozs Miso paste
¼ cup Mirin
6 ozs cane sugar
¾ cup Sake (or fish stock)
4 pcs Cod (fillets with skin, about 6 oz each)
4 Tbsps Sesame seeds
1 small garlic clove
3 Tbsps soy sauce
2 Tbsps Rice vinegar
5 ozs Snow peas
1 Tbsp vegetable oil
7 ozs Soba Noodles
2 tsps sesame oil
How healthy are the main ingredients?
Snow peaSesame seedssoy saucesesame oilgarlic clovesalt

Kitchen utensils

1 Pot, 1 Small pot, 1 Skillet, 1 Small skillet, 1 Casserole dish, 1 Bowl, 2 Small bowls, 1 Measuring cups, 1 Cutting board, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Fine-mesh sieve, 1 Mortar, 1 Slotted spatula, 1 Plastic wrap, 1 Wooden spoon, 1 Oven rack

Preparation steps

Miso Marinated Cod preparation step 1

Combine miso, mirin, sugar and sake in a small pot. Bring to a boil, stirring frequently. Reduce heat to medium and cook for 7 minutes. Remove 5 tablespoons of the marinade, let cool, cover and set aside in the refrigerator. Pour the remaining miso marinade into a shallow baking dish and cool completely.

Miso Marinated Cod preparation step 2

Rinse fish and pat dry. Place fish in the miso marinade and turn to coat. Cover dish with plastic wrap and refrigerate for 2 days to marinate.

Miso Marinated Cod preparation step 3

Toast sesame seeds in a dry pan.

Miso Marinated Cod preparation step 4

Grind sesame seeds in a mortar until oily. Peel and chop garlic. Add garlic to the sesame mixture and grind into a smooth paste.

Miso Marinated Cod preparation step 5

Add soy sauce, rice vinegar and 1 pinch of sugar to the sesame paste mixture.

Miso Marinated Cod preparation step 6

Rinse peas and cut lengthwise into very thin strips.

Miso Marinated Cod preparation step 7

Remove fish from the marinade and pat dry.

Miso Marinated Cod preparation step 8

Season fish with pepper. Heat oil in a skillet and sear fish on both sides.

Miso Marinated Cod preparation step 9

Season fish with salt, place in a baking dish and bake in a preheated oven at 390°F/convection 350°F for 10-13 minutes.

Miso Marinated Cod preparation step 10

Cook the noodles according to package instructions. One minute before the pasta is done, add the snow peas. Drain in a sieve. Mix noodles with sesame mixture. Place noodles on plates and place the fish on top of the noodles. Drizzle with reserved 5 tablespoons of marinade and serve.