Name: Miso pollock with cucumber & spring onion salad
Prep time: 15 min
Cook time: 8 min
Total time: 23 min
Yield: 2
Cuisine: Japanese
Ingredients: 2 tbsp white miso paste; 1 tsp low-sodium soy sauce; 4 tbsp rice wine vinegar; 2 x 125g skinless pollock 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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Miso pollock with cucumber & spring onion salad

Miso pollock with cucumber & spring onion salad

Lucy Netherton

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Serves 2

Easy

Prep: 15 mins

Cook: 8 mins

Plus marinating

A star rating of 2.5 out of 5.2 ratingsRate

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

Healthy

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Ingredients

Nutrition

Units:

MetricUS

2 tbsp white miso paste
1 tsp low-sodium soy sauce
4 tbsp rice wine vinegar
2 x 125g skinless pollock

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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Nutrition: per serving

kcal250

low
fat4g
saturates1g
carbs24g
sugars17g
fibre4g
protein26g
salt1.5g

low

Method

step 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.
step 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.
step 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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A star rating of 2.5 out of 5.2 ratings

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