Miso Broiled Cod with Sesame Garlic Broccoli

If you’re following a low FODMAP diet, broccoli can be enjoyed in small amounts. Remember, the FODMAP diet is not a lifelong diet but rather a tool to identify which foods affect your gut most and in what portion size. I often use a silicone mat instead of parchment paper when cooking fish. It saves money, is reusable, and therefore eco-friendly, but the best part is the fish doesn’t stick to the dish! Serve this with brown rice or herbed quinoa for a satisfying dish.

Servings: 4
Prep time: 5 minutes, plus 2 to 8 hours refrigeration
Cook time: 10 minutes
Total time: 15 minutes

Ingredients

  • 1.25 lb cod (cut into 4 filets)
  • 1 Tbsp white miso paste
  • 2 Tbsp rice wine vinegar
  • 3 tsp low-sodium soy sauce, divided
  • 2 tsp sesame oil, divided
  • 1 tsp canola oil
  • 1 lb broccoli, cut into florets
  • 1-2 garlic cloves, minced
  • 2 tsp sesame seeds

Directions for the fish

  1. In a small bowl, whisk miso, rice vinegar, 1 tsp soy sauce, and 1 tsp sesame oil in a small bowl until smooth.
  2. Pat the cod dry and place filets side by side in a large glass or ceramic dish. Pour the miso marinade over the cod, brushing on all sides of the fish. Cover and refrigerate for at least 4 hours or overnight.
  3. Remove fish from the refrigerator. Line a large baking tray or dish with a silicone baking mat or aluminum foil sprayed lightly with cooking spray.
  4. Preheat broiler to high. Wipe off excess marinade on all sides of the fish, and transfer to the lined baking tray.
  5. Place fish about 5 inches under the flame. Broil for 5 minutes, rotate pan, and broil for another 2-3 minutes until fish is opaque inside and top is a light golden brown.

Directions for the broccoli

  1. Steam the broccoli: set up a steamer basket over a pot of boiling water. Add the broccoli and steam for 5 minutes. Drain.
  2. While the broccoli is steaming, heat a skillet with canola oil and 2 tsp sesame oil over medium heat. Add the garlic and sesame seeds and saute for 2 minutes, until garlic is golden brown. Add broccoli and soy sauce and mix well to combine. Saute for 3 minutes more.
  3. Serve warm with cod filets.

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Nutrition facts

Per Serving

  • calories: 230
  • carbohydrates: 8g
  • cholesterol: 80mg
  • fat: 6g
  • fiber: 3g
  • potassium: 742mg
  • protein: 37g
  • saturated fat: 1g
  • sodium: 400mg
  • sugar: 2g

Disclaimer: We recognize that some ingredients listed in this recipe may be a trigger food for some people. Please feel free to omit or substitute any ingredients that don’t work for you.


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