Miso pollack with cucumber & spring onion salad
Swap cod for a sustainable white fish like pollack and serve with Japanese flavours for a low-calorie supper you'll feel good about
Difficulty and servings
Serves 2
Preparation and cooking times
Prep 15 mins
Cook 8 mins
plus marinatingLow-fat, Super healthy
- Mix together the miso paste, soy sauce and half the vinegar. Cover the fish in the marinade and leave for at least 15 mins, or ideally overnight in the fridge.
- Mix the spring onions, cucumber, beansprouts and radishes. Make a dressing with the chilli, lime juice and remaining vinegar. Pour over the salad and set aside while you cook the fish.
- Heat the sesame oil in a frying pan and cook the fish for 3-4 mins each side. Remove and transfer to a plate. Tip the marinade into the pan, bring to the boil and boil rapidly to reduce by half. Pour over the fish and serve with the salad.
PER SERVING
250 kcalories, protein 26g, carbohydrate 24g, fat 4 g, saturated fat 1g, fibre 4g, sugar 17g, salt 1.5 g
Recipe from Good Food magazine, March 2012.
Leave a comment or suggestion
http://www.bbcgoodfood.com/recipes/1959669/
Your binder
Sign up or sign in to receive a £60 wine voucher, and to save, rate and comment on recipes. Plus, get our newsletter.
Ingredients
- 2 tbsp white miso paste
- 1 tsp low-sodium soy sauce
- 4 tbsp rice wine vinegar
- 2 x 125g/4½oz skiness pollack fillets
- 1 bunch spring onions , sliced diagonally
- ½ cucumber , peeled into strips with a potato peeler
- 140g/ 5oz beansprout
- 100g/ 4oz radishes , sliced
- 1 red chilli , chopped (deseeded if you like)
- 3 limes , 2 juiced, 1 cut into wedges
- 1 tsp sesame oil
Buy ingredients
Search Good Food
19
ratings
Jasmine tea-smoked chicken salad
Smoke chicken with light and fragrant jasmine tea then add to a salad of Asian flavours for a low-fat lunch
0
ratings
Difficulty and servings
Serves 2
Preparation and cooking times
Prep 15 mins
Cook 8 mins
plus marinatingLow-fat, Super healthy
Ingredients
- 2 tbsp white miso paste
- 1 tsp low-sodium soy sauce
- 4 tbsp rice wine vinegar
- 2 x 125g/4½oz skiness pollack fillets
- 1 bunch spring onions , sliced diagonally
- ½ cucumber , peeled into strips with a potato peeler
- 140g/ 5oz beansprout
- 100g/ 4oz radishes , sliced
- 1 red chilli , chopped (deseeded if you like)
- 3 limes , 2 juiced, 1 cut into wedges
- 1 tsp sesame oil
PER SERVING
250 kcalories, protein 26g, carbohydrate 24g, fat 4 g, saturated fat 1g, fibre 4g, sugar 17g, salt 1.5 g
Advertisement
Latest comments and suggestions
28 February 2013
Catie commented on this recipe
Flag as inappropriate
Please let us know your name and the reason you find the above comment inappropriate.