Sweet Miso Cod with Yams, Rice & Beans Recipe - Clean Eating Magazine

Sweet Miso Cod with Yams, Rice & Beans

Miso-brushed cod is served over brown rice, beans and easy roasted yams for a complete meal. Customize it by adding sliced avocado or shredded carrot, or by substituting another protein such as chicken or shrimp.
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  • Duration
  • Cook Time
  • Prep Time
  • 4Servings

Ingredients

  • 1 cup brown rice
  • 2 cloves garlic
  • 2 tbsp red miso paste
  • 1 tbsp fresh lime juice
  • 1 tbsp rice vinegar
  • 2 tsp sesame oil
  • 2 tsp raw honey
  • 1/2 tsp peeled and minced fresh ginger
  • 1 yam or sweet potato, cut into
  • 1/3-inch-thick slices
  • Olive oil cooking spray
  • 1-lb cod fillet, bones removed, cut into 4 pieces
  • 1 15-oz BPA-free can unsalted black beans, drained and rinsed (TRY: Eden Organic Black Beans)
  • 2 tbsp crumbled toasted nori (seaweed paper)
  • 2 tbsp sesame seeds, lightly toasted
  • 2 tbsp thinly sliced scallion

Preparation

  1. Preheat oven to 400°F. Line 2 large baking sheets with parchment paper. Cook rice according to package directions.
  2. Meanwhile, in a small food processor, process garlic until minced. Add miso, lime juice, vinegar, oil, honey, ginger and 2 tsp water; process until very smooth.
  3. Spread yam slices on one sheet; mist both sides with cooking spray. Roast for about 30 minutes, turning halfway, until very tender.
  4. Place cod on second sheet. Mist both sides with cooking spray and brush 1 tbsp miso mixture on both sides. Bake for 10 minutes, turning halfway, until opaque throughout and flakes easily with a fork. Divide rice, beans and yam among 1 piece of cod and sprinkle with nori, seeds and scallion. Drizzle with remaining miso mixture.

Nutrition Information

  • Serving Size: 1 piece cod and 1 1/2 cups rice and vegetables
  • Calories: 453
  • Carbohydrate Content: 66.5 g
  • Cholesterol Content: 43 mg
  • Fat Content: 7 g
  • Fiber Content: 10 g
  • Protein Content: 29 g
  • Saturated Fat Content: 1 g
  • Sodium Content: 412 mg
  • Sugar Content: 7 g
  • Polyunsaturated Fat Content: 3 g