Miso Ginger Cod with Bok Choy

Name: Miso Ginger Cod with Bok Choy
Cook time: 20 min
Total time: 20 min
Ingredients: 2 cod fillets (150g each) (150 g each); 1 tbsp white miso; 1 tbsp tamari; 1 tsp grated ginger; 1 tsp sesame oil; 2 heads bok choy; 1 cup jasmine rice; Sesame seeds

20 minLow FODMAPGluten-freeStovetopGut healthHormone balanceLess inflammationFollicular phaseDairy-freePescatarianAnti-inflammatory

Servings:

Ingredients

—Cod fillets — 2 pc, 150 g each
—White miso paste — 1 tbspchoose one labelled gluten-free
—Tamari — 1 tbspchoose one labelled gluten-free
—Fresh ginger — 1 tsp
—Sesame oil — 1 tsp
—Pak choi — 2 head
—Jasmine rice — 185 g
—Sesame seeds

Allergens

Contains fishContains soyContains sesame

Method

01In a small bowl, whisk together the miso paste, tamari, grated fresh ginger and sesame oil until smooth. Brush generously over both sides of the cod — the glaze will caramelise beautifully as it cooks.
02Heat a pan over medium-low heat. Cook the cod for 4 minutes per side. Medium-low heat is important here — miso contains natural sugars that can scorch on high heat.
03Place the bok choy in a steamer basket or a colander over boiling water, cover and steam for 4 minutes — the leaves should be soft but the stems should still have a slight bite.
04Arrange the rice, bok choy and cod on the plate. Sprinkle with sesame seeds — they add a nutty aroma and pleasant texture.

Why this works

Miso is a fermented food that can add diversity to the diet. Bok choy is a cruciferous vegetable containing compounds studied for their role in estrogen metabolism, though evidence is still preliminary. Ginger is traditionally used to soothe digestion and ease bloating.

Sources

Impact of nutritional diet therapy on premenstrual syndrome: ginger anti-inflammatory effects — Frontiers in Nutrition, 2023

Nutrition (per serving)

542

kcal

33.4g

protein

5.8g

fat

91.1g

carbs

4.5g

fiber

Always check product labels for allergens.