Ingredients

  • 2 tbsp miso paste
  • 1 tbsp honey
  • 1 tbsp mirin
  • 2 cloves of garlic, crushed
  • 3 tbsp soy
  • 4 fresh cod loins
  • 1 tbsp groundnut oil
  • 2 x packs pak choi, sliced in half horizontally
  • 1 red chilli, thinly sliced
  • 2 x 300g packs broccoli rice
  • 7g fresh coriander, roughly chopped
  • 3 spring onions, sliced

Method

  1. 1

    Preheat the oven to 200°C/180°C fan/gas mark 6. Whisk together the miso, honey, mirin, garlic and 2 tbsp soy until you have a smooth paste. Put the cod loins on a baking tray lined with baking parchment paper. Spread the paste across the top of the cod and bake in the oven for 12-15 minutes. 

  2. 2

    Meanwhile, heat the oil in a large frying pan or wok. Stir-fry the pak choi and chilli for 3-4 minutes, until wilted. Splash over the remaining soy. Cook the broccoli rice according to the instructions on the packet. Stir through the coriander and season with black pepper.  

  3. 3

    To serve, divide the broccoli rice between four shallow bowls. Top each with a fillet of cod and the pak choi, then scatter over the spring onions.

Nutritional Details

Each serving provides
  • Energy 1114kj 266kcal 13%
  • Fat 3.9g 6%
  • Saturates 0.7g 4%
  • Sugars 13.0g 14%
  • Salt 2.19g 37%

% of the Reference Intakes

Typical values per 100g: Energy 281kj/67kcal

Each serving provides

16.9g carbohydrate 7.6g fibre 34.3g protein

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