Looking for a Fish Friday for Lent recipe?
I’ve got you covered with this moist and tender, buttery miso cod that cooks up in minutes, and is perfect for Lent or anytime.
Just five ingredients, including the cod, once the marinade is mixed, drop in your cod, forget about it for an hour, and then pan sauté to perfection.
Instagram Tutorial: How to Make Butter Miso Cod
Fish is not only high in protein, it’s packed with omega 3 fatty acids that are important for both heart and brain function.
Cod is extremely versatile to cook with because it has a very mild flavor.
So, if you avoid fish because of a “fishy” or strong flavor, cod may be a good choice for you to give it a try.
White miso, mirin, tamari, and lemon zest and juice are combined to form a thin paste, and then the cod is marinated in this mixture for about an hour.
The ingredients are simple, but the miso gives the cod an umami taste, a savory and rich flavor thanks to the glutamic acid. Tamari also lends a rich umami taste. Compared to soy sauce, it’s a higher quality product, and its’ unique flavor comes from the slow fermentation process. Most brands of tamari are gluten free, so are a good alternative to soy sauce.
I like to cut the cod in two bite pieces to let the marinade penetrate the fish, and it makes it easier to transfer from pan to plate without falling apart when the pieces are cut small.
Serve with a green veg like baby bok choy, as shown, and Thai jasmine, or any variety of starch you like, if desired.
Butter Miso Cod Recipe
Serves 2
1 pound of cod, cut into 2 bite pieces
1 tbsp white miso
Zest and juice of one lemon
1 tbsp mirin sweet Japanese wine
1 tbsp tamari, preferably organic
1 tbsp fresh grated ginger
2 tbsp grass fed butter
1 tbsp good olive oil
-In a medium bowl, mix miso, lemon zest and juice, mirin, ginger, and tamari until it forms a thin paste and the miso is dissolved
-Fold in fish pieces until coated
-Marinate one hour
-Heat a large skillet, and add butter and olive oil
-When the butter is bubbling, carefully place pieces of fish in pan, sauté until it’s browned on the bottom, about 4 minutes
-Using a spatula and tongs, carefully turn and repeat on other side, sautéing until the fish achieves 145 degrees F internally
-Carefully remove from pan and serve
Health Benefits of Cod
Codfish offers a wealth of health benefits that make it a standout choice for anyone seeking a lean, clean, and incredibly nourishing protein source.
As a low-fat, high-protein fish, cod provides all the essential amino acids your body needs to build and maintain muscle, support tissue repair, support immune health, and keep your metabolism humming along. Despite its’ mild flavor and light texture, cod is surprisingly rich in vital nutrients, including vitamin B12, which is critical for nerve function and energy production, as well as iodine, a mineral essential for healthy thyroid function and hormonal balance. Cod is also an excellent source of selenium, an antioxidant that helps protect cells from oxidative stress and supports a robust immune system.
Cod is a significant source of omega-3 fatty acids, which supports cardiovascular health and reduces inflammation, as well as lowering triglyceride levels, and supporting healthy blood pressure. Its high phosphorus content contributes to strong bones and teeth, while its low calorie count makes it an ideal addition to the meal rotation for people looking to achieve a healthy weight.
Whether baked, grilled, poached, or pan-seared (as shown), codfish is both wonderfully versatile and super nutritious!
Health Benefits of Miso
Miso is a Japanese fermented soybean paste. If you have ever had miso soup then you’ve had miso!
It has extraordinary health benefits, and has been used for centuries in Asian cuisines. As a fermented product, it is a significant source of beneficial bacteria, and rich in probiotics supporting a healthy gut microbiome, improving digestion, and strengthening the body’s natural immune defenses.
These gut-friendly bacteria play a crucial role in reducing bloating, easing digestive discomfort, and enhancing the body’s ability to absorb nutrients efficiently. Miso is also a surprisingly complete source of plant-based protein, providing all essential amino acids needed for muscle maintenance, cellular repair, and sustained energy throughout the day.
It delivers an impressive array of micronutrients including vitamin K, manganese, copper, and zinc, all of which contribute to bone health, antioxidant activity, and immune function.
Even though miso is salty, research shows it does not raise blood pressure like table salt.
Research suggests that regular miso consumption may be linked to reduced risk of certain cancers, particularly breast cancer, and prostate due to isoflavones such as genestein. Rich in flavor and dense in nutrition, incorporating miso into soups, dressings, and marinades (as shown) is a delicious way to elevate both the taste and nutritional value of your meals.
