Miso-Glazed Cod with Brown Rice Edamame Pilaf

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Miso or fermented soybean paste is often used in Japanese cuisine. You can find it in the refrigerated natural foods section of the grocery store.

Tags: Advanced, One Hour, Entrées, Canada’s Biggest BBQ Event Insider’s Report® 2010, President's Choice Blue Menu, Low Fat, Omega 3
Serves: 2
Skill level: Advanced
Prep time: 15  minutes
Cooking time: 30  minutes
Total: 45 *  minutes

* Marinate time: 4 hours

Additional Information

Ingredients

1/2 cup (125 mL) PC Seasoned Rice Vinegar
1/4 cup (50 mL) granulated sugar
1 clove garlic, minced
1/4 cup (50 mL) white miso paste
1 pkg ( 280 g) PC Blue Menu Wild Pacific Cod Skinless Fillets thawed
1/4 cup (50 mL) PC Organics Long Grain Brown Rice
1/4 tsp (1 mL) salt
1/4 cup (50 mL) PC Edamame
1 tsp (5 mL) PC Pure Sesame Oil
2 tsp (10 mL) toasted sesame seeds (optional)

Instructions

1. In small saucepan, combine vinegar, sugar and garlic. Bring to a boil. Whisk in miso paste. Return to a boil. Reduce heat to medium; simmer uncovered for 10 minutes or until mixture coats back of spoon thickly. Set aside to cool to room temperature.
2. Set aside 2 tbsp (25 mL) of cooled miso mixture; cover but do not refrigerate. Place cod in shallow glass baking dish and pour remaining miso mixture over it. Cover dish with plastic wrap. Refrigerate for 4 hours or overnight.
3. Rinse rice with cold water. In small saucepan, bring rice, salt and 1/2 cup (125 mL) water to a boil. Reduce heat and simmer, covered, for 25 to 30 minutes or until all liquid is absorbed. Remove from heat. Add edamame. Cover and let stand for 5 minutes without removing lid. Stir in sesame oil and 1 tsp (5 mL) of sesame seeds (if using).
4. Place a non-stick frying pan over medium heat. Remove cod from marinade, discarding marinade left in dish. Place fillets in pan; cook for 3 minutes. Turn fillets; cook another 4 to 5 minutes or until fish flakes easily when prodded with a fork.
5. Place half of brown rice edamame pilaf on each of two plates and top with a cod fillet. Drizzle each plate with half of the reserved marinade. Sprinkle with remaining sesame seeds, if using. Serve immediately.

Chef's Tips

Serve with sautéed spinach: While fish cooks, in another non-stick frying pan placed over medium-high heat, cook 1 pkg (142 g) PC Organics Baby Spinach just until wilted, about 2 minutes.

Nutritional Information

Per serving
330 calories
fat 5 g
omega-3 polyunsaturates 0.32 g
sodium 970 mg
carbohydrate 39 g
fibre 5 g
protein 33 g
Source of Fibre
Low fat (13% calories by fat)