Meals Matter

Miso Marinated Cod with Fava Beans - South Beach Diet Phase 1 2 3

Contributed By: ljville
Self Dishes

Ingredients

1 c White miso

1 tbsp Minced fresh ginger

2 tbsp Cilantro, chopped

1 tbsp Minced shallot plus1/2 c thinly sliced shallots

4 Cod fillets

2 c Fava beans, shelled and peeled

6 c Chicken broth

2 tsp Fresh thyme, finely chopped

1 tbsp Unsalted butter

1 tbsp Canola oil

Freshly ground black pepper

Preparation

Stir together miso, ginger, cilantro, and 1 Tbsp. shallot in a bowl. Coat each fish fillet with mixture. Cover and refrigerate 6 hours. Bring fava beans, broth, 1/2 c shallots, and thyme to a boil in medium saucepan. Lower heat; simmer until beans are very tender, about 10 min. Drain excess broth, leaving enough to just cover the beans. Stir in butter; season with salt and pepper. Remove cod from marinade. Heat oil in nonstick skillet. Cook cod until browned and firm, turning once, about 4 min. per side.

To serve, using a slotted spoon, divide fava beans among 4 plates. Top with cod and serve.

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Recipe Details

Total Preparation Time: 15 to 30 minutes
Ingredients: Fish
Actual Cooking Time: 15 to 30 minutes
Number of Servings: 4
Origin: Asian
Special Features: Make Ahead
Meal Type: Entree

Nutrient Information

Calories: 312
Total Fat: 8 g
Saturated Fat: 2.5 g
Carbohydrates: 21 g
Protein: 39 g
Fiber: 5.8 g