Dukan Diet Recipes > Main dishes > Dukan Diet Glazed Cod Recipe

Dukan Diet Glazed Cod recipe
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Ingredients Needed

  1. Sake (Rice Wine) (0.25 cup)
  2. Mirin (0.25 cup)
  3. Splenda (1.0 Tbsp)
  4. Soy Sauce (1.0 tbsp)
  5. Cod Fillets (4.0 oz)
  6. Young Green Onions (1.0 small)
  7. Miso (0.25 cup)

Instructions

You will think that you’re on a sushi restaurant with this very simple yet very delicious Miso Glazed Black Cod! Black cod fish marinated in sweet miso, mirin and rice wine glaze. These ingredients are available on your local grocery store!

  • Prepare the marinade ingredients in a shallow baking dish; Mix ¼ cup sake (rice wine), ¼ cup mirin, ¼ cup miso (soy paste), and 1 tablespoon Brown sugar blend Splenda or just regular Splenda. If you don’t have mirin, you can substitute ¼ cup rice vinegar mixed with 1 tablespoon Splenda.

    Tips when cooking with sake: There are different flavors and verities of sake. When cooking, never use sake that you would not drink. If you do not like the taste of sake, you will definitely not like the dish you choose to use it in.
  • Next, use 4-6 oz. cod fillets or sea bass. Take the fish out of the package, lightly rinse with water and pat fish dry with paper towel.
  • Soak fish fillets in one portion of the marinade. Flip the fish so that both sides are glazed with the marinade.
  • Cover and marinate the fish for at least 2 hours and with a max of 6 hours.
  • Place fish fillets on a greased broiler pan, and place under a preheated broiler. Broil them 6 inches from the heat until nice flaky and opaque in the center, this usually takes about 6 to 8 minutes.
  • When done, you can brush the fillet with some marinade ingredients again for some extra flavor, then, garnish the dish with green onion.
  • Tips on storing sake:

    If you have a bottle of sake and you are not planning to drink it soon after buying, be sure to keep it refrigerated, or put it in a cool, dark room. Prolong exposure of sake to heat or direct light will cause it to spoil.

    Sake Health Benefits:

    Sake helps reduce the risk of cancer. Japanese sake has many components, including amino acids. Amino acids have many helpful aspects for health because they strengthen the immune system and activate brain function. Amino acids may also help to prevent cancer as well.

    Cod health benefits:

    Eating Cod improves cardiovascular health.
    Studies shows that people who eats cod as a part of their regular diet have a decreased risk of heart attack compared to those who don’t. They also show a greater likelihood of getting their vitamin B12 needs since cod is high in B12 as well. Vitamins B12 together with B6, which is also present in cod, helps keep homocysteine level low. Homocysteine is a molecule that is related to the blood vessel walls, when seen in high proportions can increase the risk of heart attack and stroke.

    Cod improves heart muscle function.
    Cod is rich in Omega-3 fatty acids. Omega-3 significantly helps on improving the functioning of the human heart muscle, therefore helping to protect you from experiencing an ischemic stroke.

    With such health benefits, next time you are choosing what to cook for dinner, consider baking or broiling up some cod. It is a perfect food for weight loss since it’s low in calories and also allows you to achieve optimum health!

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Nutritional Information for 1 Serving

  • Calories

    88.9

  • Fat

    1.1g

  • Carbs

    13.0g

  • Protein

    5.6g