Miso-Baked Cod
たらの味噌焼き · Tara no Miso-yaki
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Tara no miso-yaki is cod marinated in a gently sweet miso sauce, then baked in the oven. Cod is soft, white and mild, so it is one of the easiest fish for young children to eat, and the miso, sugar and mirin give it a savory-sweet glaze that suits even picky eaters. Because the marinade is mixed in advance and the oven does the rest, it is an easy fish dish to fit into a busy weeknight. In preschool kitchens we bake it on oiled parchment paper so the fillets lift off cleanly without breaking.
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Ingredients
Amounts for 1 child (1 serving). An adult counts as 2 servings.
One serving here is 1.5× the portion served to a child in a Japanese preschool, sized for Western appetites. An adult counts as two servings. Tap an ingredient to check it off.
Ingredients
- 75 gcod
Seasonings
- 1.8 glight rice misoA pale, salty rice miso, the standard everyday miso in Japan. Substitute: Any light, white, or awase (blended) miso.
- 0.9 gsugar
- 1 gsoy sauce
- 1.8 gmirinMirin is a sweet Japanese rice seasoning that adds gentle sweetness and a glossy finish. Hon-mirin (true mirin) contains about 14% alcohol; "mirin-style seasoning" has little or no alcohol. Some alcohol can remain after short cooking. If you prefer no alcohol for children, use the substitute. Substitute: For each tablespoon of mirin, use 1 tablespoon water plus 1 to 2 teaspoons sugar.
- 0.9 gsakeSake (Japanese rice wine) is used in small amounts to soften the smell of fish and meat and add depth. Japanese "cooking sake" often contains added salt. Some alcohol can remain after short cooking. If you prefer no alcohol for children, use the substitute. Substitute: The same amount of water (the taste will be a little simpler), or dry white wine.
- 1.5 gvegetable oil
About the Japanese ingredients in this recipe
- light rice miso (米みそ（淡色辛みそ）)
- A pale, salty rice miso, the standard everyday miso in Japan. Substitute: Any light, white, or awase (blended) miso.
- mirin (みりん)
- Mirin is a sweet Japanese rice seasoning that adds gentle sweetness and a glossy finish. Hon-mirin (true mirin) contains about 14% alcohol; "mirin-style seasoning" has little or no alcohol. Some alcohol can remain after short cooking. If you prefer no alcohol for children, use the substitute. Substitute: For each tablespoon of mirin, use 1 tablespoon water plus 1 to 2 teaspoons sugar.
- sake (酒)
- Sake (Japanese rice wine) is used in small amounts to soften the smell of fish and meat and add depth. Japanese "cooking sake" often contains added salt. Some alcohol can remain after short cooking. If you prefer no alcohol for children, use the substitute. Substitute: The same amount of water (the taste will be a little simpler), or dry white wine.
Directions
- 1
Mix the seasonings together to make the marinade, and marinate the fish in it for at least 15 minutes.
- 2
Line a baking sheet with parchment paper brushed with oil, arrange the fish from step 1 on it, and bake in an oven at 180-200°C (350-400°F) for about 20 minutes.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 79.5 kcal | 159 kcal | 79.5 kcal |
| Protein | 13.5 g | 27 g | 13.5 g |
| Fat | 1.8 g | 3.6 g | 1.8 g |
| Carbohydrates | 2.6 g | 5.1 g | 2.6 g |
| Salt equivalent | 0.6 g | 1.2 g | 0.6 g |
| Calcium | 25.5 mg | 51 mg | 25.5 mg |
| Iron | 0.3 mg | 0.6 mg | 0.3 mg |
| Energy | Protein | Fat | Carbs | Salt equiv. | Calcium | Iron | |
|---|---|---|---|---|---|---|---|
| 1 serving | 79.5 kcal | 13.5 g | 1.8 g | 2.6 g | 0.6 g | 25.5 mg | 0.3 mg |
| 1 adult serving | 159 kcal | 27 g | 3.6 g | 5.1 g | 1.2 g | 51 mg | 0.6 mg |
Values are per serving (1.5× the Japanese preschool portion); an adult serving is double. They were calculated by a licensed Japanese nutritionist using the Standard Tables of Food Composition in Japan. "Salt equivalent" is sodium × 2.54, the standard Japanese measure. Allergen flags cover egg, milk and wheat only and come from the nutritionist's records. Soy sauce and miso are made with wheat but are usually allowed on Japanese wheat-free school menus, so check with your doctor.
Ingredients in this recipe
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