Baked Cod With Crunchy Miso-Butter Bread Crumbs
- Total Time
- 30 minutes
- Rating
- Comments
- Read comments
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Ingredients
- 1½cups short-grain brown rice
- 2tablespoons unsalted butter, at room temperature
- 2teaspoons peeled, grated ginger
- ¼teaspoon grated garlic
- 7teaspoons white (sweet or shiro) miso
- ¼cup canola oil
- ½cup panko bread crumbs
- 4(6-ounce) skinless cod fillets
- Kosher salt and black pepper
- 1pound broccoli, tough stem removed, cut into thin 2-inch florets
- 1tablespoon lemon juice
Nutritional analysis per serving (4 servings)
658 calories; 24 grams fat; 5 grams saturated fat; 0 grams trans fat; 11 grams monounsaturated fat; 6 grams polyunsaturated fat; 71 grams carbohydrates; 6 grams dietary fiber; 3 grams sugars; 41 grams protein; 928 milligrams sodium
Note: The information shown is Edamam’s estimate based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist’s advice.
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Preparation
- Step 1
Heat oven to 375 degrees. In a medium saucepan, combine rice and 2¼ cups water and bring to a boil. Cover and simmer gently over low heat until all of the liquid is absorbed, about 20 minutes. Turn off the heat and let stand (covered) for 10 minutes. Fluff with a fork.
- Step 2
In a small bowl, using a spoon, mash together butter, ginger, garlic, 3 teaspoons of the miso and 1 tablespoon of the oil. Mix well, then fold in bread crumbs.
- Step 3
Arrange cod on a large rimmed baking sheet lined with parchment or foil. Rub with 1 tablespoon of the oil and lightly season with salt and pepper. Using the back of a spoon or a butter knife, spread 1 teaspoon of miso over each fillet. Divide the miso-butter-bread crumb mixture equally and sprinkle in an even layer on top of each fillet, pressing gently but do not pack. Roast until top is golden and fish is cooked through to an internal temperature of 145 degrees, about 12 to 14 minutes.
- Step 4
In a large nonstick skillet, heat the remaining 2 tablespoons oil. Add broccoli, season with salt and pepper and cook over moderately high heat, stirring, until crisp-tender and charred, about 5 minutes. Stir in lemon juice. Serve cod with charred broccoli and brown rice.
Private Notes
Comments
Keep fresh ginger in the freezer; surprisingly easy to both peel and grate (Microplane best) without the stringiness. Plus, you'll always have a supply :)
Used less miso on second attempt, 2 teaspoons miso in crumb mixture and didn't coat the fillets at all. Also added 1 teaspoon of brown sugar for a bit of sweetness. Much better.
Just FYI the app: MyFitnessPal.com lets you import the whole recipe and will break it down by fat, calories, etc. You can then delete or substitute all you want to see how you can make it healthier!
Followed the recipe exactly and it turned out perfectly. I am not a fish fan but loved this. I also appreciate the way the recipe is written - I found the timing for all the steps worked out so that the rice was finishing off the heat for just the amount of time the fish needed in the oven while the broccoli got started on the stove and then finished just before the fish was ready to come out. Particularly nice for a weeknight!
Do NOT salt the fish. Topping is salty! Otherwise delicious.
My fish was mushy instead of flaky - was that the miso spread on before the panko mix? or that I didn't immediately put it in the oven? If I make it again I think I'll skip the miso coating and just use the panko mix.