Miso Black Cod Power Bowl Recipe • Seafood Nutrition Partnership

Miso Black Cod (Sablefish) Power Bowl

Apr 29, 2021October 18, 20218 2874
in Easy at Home, High Omega-3s

Servings

2

Prep Time

35 minutes

Cook Time

20 minutes

Total Time

55 minutes

Ingredients

1 cup sprouted brown rice
2 - 6 oz. black cod (sablefish) fillets
2 Tbsp. coconut aminos or low sodium soy sauce
2 Tbsp. white miso paste
1 Tbsp. rice wine vinegar
2 tsp. sesame oil, divided
2 tsp. honey
1 Tbsp. minced garlic
2 tsp. minced ginger
2 Tbsp. avocado oil, divided
1 cup shiitake mushrooms
1/4 tsp. black or white sesame seeds
This recipe for Miso Black Cod Power Bowls was created in partnership with Once Upon a Pumpkin and uses sustainable black cod (sablefish) as the main protein.

Instructions

1.In a small bowl combine the coconut aminos or soy sauce, miso paste, rice wine vinegar, sesame oil, honey, garlic, ginger, and red pepper flakes. Whisk together, and pour about 3/4 of the mixture over the fish. Place in a covered container and refrigerate for 30 minutes.
2.While the fish marinates, cook the brown rice according to the package directions.
3.Remove the fish from the fridge, preheat the oven to 400 degrees F. Heat avocado oil in a sauté pan over medium heat. Take the fish out of the marinade liquid, and place it skin side up to sear on the heated pan for about 1-2 minutes before flipping to the other side. You should see a nice golden sear before flipping to the over side. Once seared, place fish on a parchment lined baking sheet in the oven for about 10-12 minutes until fully cooked and flakey.
4.While the black cod is in the oven, sauté the bok choy and shiitake mushrooms. Pour what’s left of the marinade over the bok choy and cleaned mushrooms and sauté it in the same pan used for the cod. Add the bok choy first, searing it so that it gets a little golden brown. Remove and cook the mushrooms with a little extra oil if necessary until tender.
5.Assemble the power bowls by adding the dividing the rice, bok choy, mushrooms, and black cod fillets among 2 bowls. Sprinkle extra sesame seeds on top if desired and enjoy!

This miso black cod power bowl made with flaky black cod (also called sablefish), sprouted brown rice, baby bok choy and shiitake mushrooms makes for a delicious and nutritious meal that’s easy to make and channels Asian flavors in every bite. This recipe for miso black cod power bowls was created in partnership with Once Upon a Pumpkin.

This recipe highlights black cod (aka sablefish) from Alaska that has a rich, buttery flavor and really takes on the flavors of any seasonings and spices you cook it with.

This recipe is a simple and flavorful way of introducing the Dietary Guidelines recommendation of eating at least 8 ounces of seafood per week, and black cod is a creative way to add seafood diversity while you’re at it.

Not only is seafood so versatile, but it’s also a nutrient-packed food that reduces inflammation with vitamins A, B, and D, as well as omega-3 fatty acids and minerals such as calcium, selenium, phosphorus, iron, zinc, iodine, magnesium and potassium.

Omega-3 fatty acids, EPA + DHA, play important roles in supporting the immune system. We need to get this type of healthy fat from our diets because our body doesn’t make them and seafood is a great source.

For more delicious and nutritious recipes click here: Eat Seafood, America!

 

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