Miso pollock with cucumber and spring onion salad

Looking for a delicious, guilt-free dinner option? Then our recipe for miso pollock with cucumber and spring onions is just right for you! By replacing cod with sustainably sourced pollock, you are making an environmentally conscious choice while enjoying a tasty meal. This dish brings together the delicate flavors of Japanese cuisine and makes for a light and refreshing dinner that won’t weigh you down. With its low calorie content, it is perfect for anyone who strives for a healthy lifestyle. Treat your taste buds and nourish your body with this easy-to-make, healthy recipe.

Ingredients

2 tbsp white miso paste
1 teaspoon low sodium soy sauce
4 tbsp rice wine vinegar
2 x 125g/4½oz skin pollock fillets
1 bunch of spring onions, sliced diagonally
½ cucumber, peeled into strips with a potato peeler
140 g bean sprouts
100g radishes, sliced
1 red chili pepper, chopped (deseeded if desired)
3 limes, 2 juiced, 1 cut into wedges
1 tsp sesame oil

Preparation steps

Mix miso paste, soy sauce and half of the vinegar.
Cover the fish with the marinade and let it rest in the fridge for at least 15 minutes, ideally overnight.
Mix spring onions, cucumber, bean sprouts and radishes.
Make a dressing from chili, lime juice and remaining vinegar.
Pour the dressing over the salad and set aside while you cook the fish.
Heat the sesame oil in a frying pan and fry the fish for 3-4 minutes on each side.
Remove the fish and place it on a plate.
Pour the marinade into the pan, bring to the boil and quickly reduce by half.
Pour the reduced marinade over the fish.
Serve the fish with the salad.

Nutritional Information

kcal	fat	saturates	carbohydrates	Sugar	fiber	protein	Salt
250	4g	1g	24g	17g	4g	26g	1.5g

Equipment and tools

To prepare this recipe you will need the following equipment and tools:

mixing bowl
Whisk
sheet
Fork
Knife
cutting board
Vegetable peeler

Allergen information

This recipe contains the following allergens:

Please note that this recipe may also contain other allergens not listed. It’s important to check the labels of any prepackaged ingredients you use.

Storage and leftovers

If you have leftovers from this recipe, you can store them in an airtight container in the refrigerator for up to 3 days. Be sure to consume them within this time to ensure freshness.

To reheat leftovers, you can either enjoy them cold or reheat them in the microwave or oven until warmed through.

The health benefits of miso pollock with cucumber and spring onion salad

Miso Pollock with Cucumber and Spring Onion Salad is not only delicious but also offers numerous health benefits. This dish combines the goodness of miso paste, low sodium soy sauce, pollock fillets, spring onions, cucumbers, bean sprouts, radishes, red chili, lime and sesame oil into a nutritious and satisfying meal.

Miso paste

Miso paste, made from fermented soybeans, is a staple ingredient in Japanese cuisine. It adds a rich umami flavor to the dish while providing multiple health benefits. Miso paste is a good source of probiotics, which improve digestion and strengthen the immune system. It also contains important vitamins and minerals, including B vitamins, vitamin E, potassium and manganese.

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Pollock fillets

Pollock fillets are a lean source of protein, making them an excellent choice for anyone looking to maintain a healthy weight or build muscle. Protein is essential for muscle growth and repair and helps keep you feeling full and satisfied. Pollack is also low in calories and fat, making it a heart-healthy option.

spring onions

Spring onions not only add a refreshing spice to the salad, but also offer numerous health benefits. They are a good source of vitamin C, which supports immune system health and acts as an antioxidant to protect cells from damage. Green onions also contain fiber and prebiotics that support gut health and promote regular bowel movements.

Cucumber

Cucumbers are hydrating and low in calories, making them an excellent addition to any healthy dish. They’re rich in antioxidants, including vitamin C and beta-carotene, which help reduce inflammation and support overall health. Cucumbers also contain a good amount of water, which aids in hydration and promotes healthy skin.

Bean sprouts

Bean sprouts are a nutrient-rich ingredient that add structure and flavor to salads. They are an excellent source of vitamins A and C, fiber and various minerals such as potassium and folic acid. Bean sprouts are also low in calories and fat, making them a healthy choice for weight management.

radish

Radishes are a crunchy and peppery addition to this dish, offering unique flavors and health benefits. They are rich in vitamin C, which supports immune function and collagen production. Radishes also contain antioxidants and fiber, which promote healthy digestion and reduce the risk of chronic diseases.

Red chilli

Red chilli not only adds a spicy touch to the dish but also offers several health benefits. Chili peppers are rich in capsaicin, a compound that has anti-inflammatory and pain-relieving effects. They are also a good source of vitamin A, vitamin C and antioxidants, which support a healthy immune system and may help fight cancer.

Lemons

Limes add a tangy tang to the salad and provide a good amount of vitamin C. Vitamin C is important for immune system health, collagen synthesis, and antioxidant protection. In addition, limes are low in calories and contain small amounts of other important vitamins and minerals.

sesame oil

Sesame oil is used to season the salad and gives the dish a nutty note. It is a heart-healthy oil that contains monounsaturated fats, which may help lower bad cholesterol and reduce the risk of heart disease. Sesame oil also contains antioxidants and anti-inflammatory compounds.

In summary, miso pollock with cucumber and spring onion salad is not only a delicious and filling dish, but also offers numerous health benefits. From the probiotics and essential nutrients in miso paste to the lean protein in pollock fillets to the various vitamins and antioxidants in the vegetables, this dish is a nutritious option that supports overall health and wellness.