Miso pollack with cucumber & spring onion salad

Miso pollack with cucumber & spring onion salad

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Cooking time

Prep: 15 mins Cook: 8 mins Plus marinating

Skill level

Easy

Servings

Serves 2

Swap cod for a sustainable white fish like pollack and serve with Japanese flavours for a low-calorie supper you'll feel good about

Nutrition and extra info

Additional info

  • Healthy
Nutrition info

Nutrition per serving

kcalories
250
protein
26g
carbs
24g
fat
4g
saturates
1g
fibre
4g
sugar
17g
salt
1.5g

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

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Method

  1. 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.
  2. 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.
  3. 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.

Recipe from Good Food magazine, March 2012

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catie74's picture

This was delicious. OH had rice with his too. didm't cook the fish for as long though. We like fish only just done

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