Tamarind Miso Glazed Cod with Sesame Broccoli and Scallion Rice
This simmered dish pairs cod fillet with tamarind concentrate, white miso paste and toasted sesame oil. Adjust the calorie target to automatically scale the ingredients while keeping the proportions of the meal balanced.
Ingredient quantities automatically adjust to your calorie target.
220g cod fillet180 kcal
12g tamarind concentrate8 kcal
16g white miso paste32 kcal
8g toasted sesame oil71 kcal
7g olive oil62 kcal
200g broccoli florets68 kcal
20g scallions, thinly sliced7 kcal
6g sesame seeds35 kcal
60g jasmine rice (dry)219 kcal
185g water0 kcal
Cooking instructions
jasmine rice (dry)water
Cook rice: rinse rice, then simmer with water covered 15 minutes. Rest 5 minutes and fluff.
cod fillettamarind concentratewhite miso paste
Stir tamarind concentrate, miso paste, and half the sesame oil into a glaze. Pat cod dry and brush all over with the glaze.
cod fillet
Heat a nonstick skillet over medium-high. Cook cod 3-4 minutes per side until it flakes easily and glaze is lacquered.
cod filletolive oilbroccoli floretsscallions
In a separate pan (or after cod), saute broccoli with olive oil 4-5 minutes until bright and tender-crisp. Add remaining sesame oil and scallions for 30 seconds.
{"id":"fus-0130","title":"Tamarind Miso Glazed Cod with Sesame Broccoli and Scallion Rice","cuisine":"fusion","dietTypes":["Balanced","Heart friendly","Pescatarian"],"mealType":["lunch","dinner"],"difficulty":"Medium","calories":650,"imageUrl":"","images":[],"instructionImages":{},"publishedAt":"","tags":["glazed","seafood","bright","family style"],"seasonalIngredients":["broccoli","scallions"],"estimatedMacros":{"protein":"54 g","carbohydrates":"70 g","fat":"22 g","fiber":"9 g"},"servings":1,"item":{"id":"fus-0130","recipeId":"fus-0130","dayIndex":0,"mealKey":"lunch","type":"recipe","name":"Tamarind Miso Glazed Cod with Sesame Broccoli and Scallion Rice","calories":650,"recipeUrl":"","cookingInstruction":"Cook rice: rinse rice, then simmer with water covered 15 minutes. Rest 5 minutes and fluff. Stir tamarind concentrate, miso paste, and half the sesame oil into a glaze. Pat cod dry and brush all over with the glaze. Heat a nonstick skillet over medium-high. Cook cod 3-4 minutes per side until it flakes easily and glaze is lacquered. In a separate pan (or after cod), saute broccoli with olive oil 4-5 minutes until bright and tender-crisp. Add remaining sesame oil and scallions for 30 seconds. Plate rice, top with cod and broccoli. Sprinkle with sesame seeds.","cookingInstructions":["Cook rice: rinse rice, then simmer with water covered 15 minutes. Rest 5 minutes and fluff.","Stir tamarind concentrate, miso paste, and half the sesame oil into a glaze. Pat cod dry and brush all over with the glaze.","Heat a nonstick skillet over medium-high. Cook cod 3-4 minutes per side until it flakes easily and glaze is lacquered.","In a separate pan (or after cod), saute broccoli with olive oil 4-5 minutes until bright and tender-crisp. Add remaining sesame oil and scallions for 30 seconds.","Plate rice, top with cod and broccoli. Sprinkle with sesame seeds."],"cuisine":"fusion","dietTypes":["Balanced","Heart friendly","Pescatarian"],"mealType":["lunch","dinner"],"difficulty":"Medium","estimatedMacros":{"protein":53.88,"carbohydrates":69.64,"fat":22.44,"fiber":8.719999999999999,"alcohol":0},"ingredients":[{"name":"cod fillet","grams":220,"calories":180},{"name":"tamarind concentrate","grams":12,"calories":8},{"name":"white miso paste","grams":16,"calories":32},{"name":"toasted sesame oil","grams":8,"calories":71},{"name":"olive oil","grams":7,"calories":62},{"name":"broccoli florets","grams":200,"calories":68},{"name":"scallions, thinly sliced","grams":20,"calories":7},{"name":"sesame seeds","grams":6,"calories":35},{"name":"jasmine rice (dry)","grams":60,"calories":219},{"name":"water","grams":185,"calories":0}]},"relatedSections":[{"title":"Fusion Recipes","path":"/recipes/fusion","recipes":[{"id":"fus-0059","title":"Cajun Tamari Salmon with Coconut Grits, Charred Corn and Pineapple","cuisine":"fusion","dietTypes":["Balanced","Pescatarian","Gluten free","High satiety"],"mealType":["lunch","dinner"],"tags":["creamy","spicy","skillet","sweet and savory","coconut lime"],"difficulty":"easy","imageUrl":"/recipe-images/fus-0059-a.png"},{"id":"fus-0124","title":"Korean BBQ Style Beef Lettuce Wraps with Sweet Potato Wedges","cuisine":"fusion","dietTypes":["Balanced","High satiety"],"mealType":["lunch","dinner"],"tags":["lettuce wraps","sweet and savory","roasted","family friendly"],"difficulty":"Easy","imageUrl":"/recipe-images/fus-0124-a.png"},{"id":"fus-0025","title":"Gochujang Lime Pork Carnitas Rice Bowl","cuisine":"fusion","dietTypes":["Balanced","High satiety","Gluten free"],"mealType":["lunch","dinner"],"tags":["braised","sweet spicy","meal prep friendly","citrus"],"difficulty":"Medium","imageUrl":"/recipe-images/fus-0025-a.png"}]},{"title":"More Pescatarian Meals","path":"/recipes/pescatarian","recipes":[{"id":"por-0054","title":"Tomato Rice with Seared Tuna and Herb Oil","cuisine":"portuguese","dietTypes":["Balanced","High satiety","Heart friendly","High protein","Pescatarian","Gluten free"],"mealType":["lunch","dinner"],"tags":["tomato rice","seared fish","one pot","bright"],"difficulty":"Medium","imageUrl":"/recipe-images/por-0054-a.png"},{"id":"aus-0012","title":"Tasmanian Salmon with Dill Potato Salad and Pickled Cucumber","cuisine":"australian","dietTypes":["Balanced","Heart friendly","Pescatarian","Gluten free"],"mealType":["lunch","dinner"],"tags":["lunch","dinner","fresh","pan-seared","protein rich"],"difficulty":"Easy","imageUrl":"/recipe-images/aus-0012-a.png"},{"id":"ita-0002","title":"Sicilian Pasta with Sardines and Fennel","cuisine":"italian","dietTypes":["Balanced","Heart friendly","Pescatarian"],"mealType":["lunch","dinner"],"tags":["lunch","dinner","seafood","sweet-savory","pasta","Sicilian"],"difficulty":"Medium","imageUrl":"/recipe-images/ita-0002-a.png"}]}]}
