Wednesday, December 2, 2009

Simple Suppers: Black Cod with Mushrooms & Miso Sauce

Here we go with another simple suppers!  This is one of those easy to make dishes that looks harder than it is, and is sure to impress anyone who tastes it.  The dish can be prepped, cooked and plated in under 30 minutes, which is why I'm featuring it in my Simple Suppers series.

What else?  It's healthy!

Black Cod, also known as Sablefish, has a buttery texture that's made it popular with serious cooks and high-end restaurants alike.  It's a great source of protein, healthy fish oil and minerals, such as iodine, phosphorus, magnesium, copper, iron, zinc and calcium. Also, wild caught Black Cod from Alaska or British Columbia is considered sustainable (less so if it's from California, Oregon or Washington), making it a good choice for the environment, too.

The inspiration for this dish was Nobu's melt-in-your-mouth Black Miso Cod, but that dish requires a 24 hour marinade, and I wanted to come up with a quicker preparation.  I chose to reconstruct the dish by quickly broiling the fish and then serving it with the marinade as a sauce.  I added some lovely, tiny Beech Mushrooms (also known as Bunashimeji Mushrooms) to give the dish an extra component, but any sort of mushroom would work.

The result?

Complete deliciousness!  This is one of my favorite dishes that I've cooked lately.  I served my fish over a blend of whole grain and wild rice.  I also made a salad with baby arugula, dried cherries and pepitos (make sure you get your green vegetables!) for a complete meal.

New to broiling?  Check out this great article I wrote about how to use your broiler!  CLICK HERE TO READ!

Black Cod with Mushrooms & Miso Sauce
Serves 2 people

2 4 oz. fillets of black cod
1 cup beech mushrooms, bottoms cut off (may sub other mushrooms like sliced cremini mushrooms)
3 tbsp olive oil
salt & pepper

Miso Sauce:
1/4 cup mirin
1 tbsp white miso paste
1 tbsp tamari
1 tbsp fresh ginger, minced
1/2 tsp chili flakes


Set the oven to broil.

Rub the fish with 1 tbsp of the olive oil and sprinkle with salt and pepper.  Quickly broil the fish for about 5-6 minutes, depending on thickness, until cooked through.

Meanwhile, heat the remaining olive oil in a small saute pan over medium heat. Add the mushrooms and saute them for a few minutes, until softened.  Season to taste with salt & pepper and set aside.

To make the sauce, using the same pan where you cooked the mushrooms, add the ginger and chili flakes and cook for a minute over medium heat.  Add the mirin and simmer for 2 minutes, then add the miso and tamari and simmer for another 5 minutes until the sauce thickens.

To plate, place a piece of fish and top with some of the mushrooms.  Spoon with the sauce and enjoy!

Source For Ingredients:

black cod, organic white miso paste, mirin, tamari, organic beech mushrooms, organic olive oil from Whole Foods

fresh ginger from Hollywood Farmers Market

chili flakes from Trader Joe's 

Nutrition Facts: 

Black Cod with Beech Mushrooms & Miso Sauce

2 Servings 

Amount Per Serving:

Calories 326.1
Total Fat 21.4g
Saturated Fat 2.9g
Polyunsaturated Fat 2.1g
Monounsaturated Fat 15.1g
Cholesterol 62.3mg
Sodium 862.5mg
Potassium 405.5mg
Total Carbohydrate 4.6g
Dietary Fiber 0.5g 
Sugars 0.7 g
Protein 27.9g

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