Main Dish

Miso-Glazed Black Cod with Soba

Name: Miso-Glazed Black Cod with Soba
Prep time: 30 min
Total time: 30 min
Yield: 2 servings
Ingredients: 2 × 160 g black cod fillets; 40 g white miso paste; 15 ml mirin; 10 g grated ginger; 120 g buckwheat soba noodles; 150 g tenderstem broccoli or pak choi; 2 spring onions, sliced on the bias

Fermented miso, omega-3 rich cod and buckwheat soba for steady energy.

30 min 2 servings 223 kcal per serving

Ingredients

2 × 160 gblack cod fillets
40 gwhite miso paste
15 mlmirin
10 ggrated ginger
120 gbuckwheat soba noodles
150 gtenderstem broccoli or pak choi
2spring onions, sliced on the bias

Method

01
Whisk the miso, mirin and ginger and coat the fillets; marinate 15 minutes at room temperature.
02
Heat the grill to high and set the fish on a lined tray, wiping off excess marinade so it caramelises evenly.
03
Grill 7–8 minutes until the glaze is lacquered and the flesh flakes into pearly petals.
04
Boil the soba for 4 minutes, then rinse under cold water to keep the strands clean and separate.
05
Steam the greens for 3 minutes until vivid and still crisp at the stem.
06
Nest the soba in warm bowls, add greens and fish, and finish with spring onion.

Why this dish works

Miso-Glazed Black Cod with Soba is built for 2 servings and lands at roughly 223 kcal per plate, with 40g protein, 34g carbohydrate and 16g fat across the recipe. It comes together in about 30 minutes using 7 whole-food ingredients — led by black cod fillets, white miso paste, mirin — so nothing here relies on packaged sauces, refined sugar or ultra-processed shortcuts. That balance is what keeps it a realistic weeknight option rather than a weekend project.

The main dish sits inside our collection and carries the High-Protein, Anti-Inflammatory tags, so it slots straight into the Smart Recipe Finder when you filter by dietary focus or allergens. Scale the portions in the recipe drawer and the ingredient quantities and macros recalculate together; sync it to your shopping list and the pantry tracker subtracts what you already own before the list is generated.

Cooking and storing it well

Read the method through once before you start — the 6 steps are written in the order a working kitchen would run them, with prep that can overlap grouped together. Hands-free cook mode reads each step aloud and runs the timers, so your phone can stay on the counter. Season at the end rather than the beginning: salt, acid and good olive oil do more for the finished plate when they are adjusted against the cooked dish. Leftovers keep well chilled for two to three days in a sealed container; bring anything dressed or herb-heavy back to room temperature before serving so the aromatics come forward again.

Complete the meal