Miso cod with crunchy mixed seed and nut topping

Miso cod with crunchy mixed seed and nut topping
  • Serves icon Serves 4
  • Time icon Hands-on time 15 min, oven time 35 min

Let the oven do the work and cook this tasty miso cod – with a crunchy mixed seed and nut topping – for a light and fresh dinner that’s bursting with flavour.

Looking for more cod recipes? Check out this black cod with white miso and pickled ginger recipe. 

Nutrition: For 4

Calories
460kcals
Fat
16.3g (2.5g saturated)
Protein
32.3g
Carbohydrates
42.1g (17.2g sugars)
Fibre
7.8g
Salt
1.2g
Calories
460kcals
Fat
16.3g (2.5g saturated)
Protein
32.3g
Carbohydrates
42.1g (17.2g sugars)
Fibre
7.8g
Salt
1.2g

Ingredients

  • 3 sweet potatoes (about 600g), cut into 3cm chunks
  • 3 beetroot, peeled and cut into 2cm chunks
  • 2 red onions, finely sliced
  • 1 tbsp olive oil
  • 2 tbsp white miso paste (from Tesco, Waitrose and Ocado)
  • 2 x 260g sustainable skinless and boneless cod loins
  • 3 tsp runny honey
  • 50g mixed seeds
  • 50g mixed nuts
  • 1 tbsp soy sauce
  • Green beans to serve (optional)

Method

  1. Heat the oven to 220°C/200°C fan/gas 7. Put the sweet potatoes, beetroot and onions on a large roasting tray and drizzle with the oil. Season, then roast for 30 minutes.
  2. Meanwhile, cut a piece of foil large enough to generously wrap the cod loins. Spread each cod loin with a teaspoon of the miso paste, then put on top of the foil. Drizzle 1 tsp honey over each, then wrap the fish in the foil to form a parcel, folding the edges to seal so there are no gaps for steam to escape. After the vegetables have been roasting for 20 minutes, toss with a spatula, then add the cod parcel to the tray and return to the oven for 10 minutes.
  3. Heat a non-stick frying pan over a medium heat, then add the seeds and nuts. Gently toast for 2-3 minutes, then add the rest of the honey and miso along with the soy sauce. Gently cook and stir the mixed seeds/nuts for a minute until sticky, then leave to cool.
  4. After 10 minutes unwrap the fish parcel, turn the oven to a medium grill, then cook for a further 3-5 minutes until everything is cooked through and the fish is golden. Serve the fish and veg topped with the sticky toasted seed/nut mix with steamed green beans, if you like.

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