Dinner Tonight: Vegetable and Miso Marinated Cod

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codWe are a busy family. We are out of the house for hours in the evening, and eating out is not only costly but can have a detrimental effect on your waistline. I am always looking for quick and easy meals that everyone likes and, most importantly, are healthy and tasty.

One sheet pan dinners have been my go to since September. I was introduced to them by a fellow hockey mom and to be honest, I prefer them to crock pot meals (which are also handy when you are on the go).

This recipe is a nutrition powerhouse. Cod is a an excellent lean protein option, plus one serving also gives you a good dose of vitamin B 12 and omega 3 fatty acids. Certain cod varieties are also sustainable options. Choose Pacific cod (also known as grey cod or true cod) caught in Alaska using traps, pot or long-line methods. Cod is carefully monitored so that it is not over-fished. Be mindful when purchasing cod to ensure that it is not from the Atlantic.

You can find miso paste (a fermented soy bean paste) and mirin (a Japanese rice wine) at most grocery stores.

Vegetable and Miso Marinated Cod

4 cod fillets
1 small eggplant
12 ounces of your favorite mushrooms
8 green onions

Marinade

2 tbsp white miso paste
1 tbsp mirin
2 tsp light soy sauce
1 tsp maple syrup
1/2 tsp sesame oil

Before you head out to work in the morning, take 5 minutes to marinate your fish fillets. Combine all of the marinade ingredients in a shallow dish and add the cod. Cover and refrigerate.

When you come home, your fish is thoroughly infused with flavor and is ready to go. Remove it from the fridge to let it come to room temperature while you prepare the other ingredients.

Preheat your oven to 400°F. Cut up your vegetables and layer them onto parchment paper. Place the fish on the bed of eggplant and green onions, and top it with the mushrooms. Take the ends of the parchment paper and wrap everything up.  Bake for 12-15 minutes. You can serve as is, or alongside rice.

Photo from here, with thanks.

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March 2017
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