Skillet miso cod with warm slaw brims with protein, fiber, and flavor

Everyone seems to be zoomed in on protein these days, but while protein is important, I suggest an expanded nutritional perspective. Instead of focusing on that one nutrient, consider a meal’s PFD — protein, fiber, and deliciousness. The acronym works, because together, these three elements provide the broader nourishment needed to ride life’s waves and to maximize the pleasure in doing it.

This skillet recipe offers easily ample PFD in about 30 minutes. The protein is meaty fillets of cod, which also bring health-protective omega-3 fats and essential minerals to the plate. (Alternatively, any thick, steak-like fillet will work, such as salmon, halibut, or sea bass.) The fillets get nestled into a barely softened sauté of shredded cabbage, carrots, onion, and ginger. (You can slice the cabbage and carrots yourself, or use a package of slaw mix as a shortcut.) The vegetables introduce the gut-friendly fiber factor, plus a wealth of antioxidants, vitamins, and minerals.

A mixture of miso paste, softened butter, and a touch of honey, slathered on the fish and dolloped on the vegetables, amplify the deliciousness of these already-tasty ingredients. Add a little water to the pan and a brightening drizzle of rice vinegar, cover it, and let the resulting steam cook the fish until it’s flaky, the vegetables relax into a warm slaw, and everything is imbued with the savory-sweet richness of the miso butter.

Sprinkled with fresh scallions and served with rice, if you’d like, it’s a meal that can save a busy weeknight all the while maximizing nutrition.

An umami-rich mixture of miso paste, butter, and honey imbues this saucy skillet cod and warm, gingery slaw with savory-sweet flavor. It’s quick to prepare as written, but can be made even faster by subbing the cabbage and carrots with a bagged slaw mix.

4 servings

Total time: 30 minutes

Storage: Refrigerate for up to 2 days.

Ingredients

3 1/2 tablespoons shiro (white) miso

2 tablespoons unsalted butter, softened

1 tablespoon honey

4 (6-ounce) center-cut cod fillets, patted dry

1 tablespoon neutral oil, such as avocado or canola

1 medium yellow onion (8 ounces), halved and thinly sliced

1 (1-inch) piece fresh ginger, peeled and sliced into thin matchsticks (about 1 tablespoon)

5 cups (9 ounces) lightly packed thinly sliced green cabbage

2 medium carrots, sliced into ribbons using a vegetable peeler

1/3 cup water

1 tablespoon unseasoned rice vinegar

1/4 teaspoon freshly ground black pepper

2 scallions, thinly sliced

cooked rice, for serving (optional)

Steps

In a small bowl, combine the miso, butter, and honey, and mash with a fork until well incorporated.

Spread a scant 1 tablespoon of the miso mixture on top of each cod fillet.

In a large (12-inch) skillet over medium heat, heat the oil until shimmering. Add the onion and ginger, and cook, stirring occasionally, until the onion starts to soften, about 2 minutes. Add the cabbage and carrots, and cook, stirring frequently, until slightly softened, about 2 minutes more.

Arrange the fish, miso side up, on top of the vegetables. Scatter small dollops of the remaining miso mixture over the vegetables in the pan. In a liquid measuring cup, combine the water with the rice vinegar, then drizzle the mixture over the vegetables in the pan, taking care to avoid the fish. Cover and cook until the fish is just cooked through, 6 to 8 minutes, depending on the thickness of the fish, and adjust the heat as needed to maintain a steady, but not overly strong, steam.

Transfer the fish to a cutting board or large plate. Stir the vegetables to coat them in the sauce and season with the pepper.

Divide the warm slaw among plates or shallow bowls. Top each portion with the fish, garnish with the scallions, and serve warm, with rice on the side, if desired.

Substitutions: Cod >> other firm fish, such as halibut or salmon. Sliced cabbage and carrots >> one 12-ounce bag slaw mix. Rice vinegar >> apple cider vinegar. Honey >> maple syrup or agave. Yellow onion >> white onion. Scallions >> chopped flat-leaf parsley leaves.

Gluten-free? Be sure to seek out gluten-free miso.

Nutrition | Per serving (1 fish fillet and 1/2 cup vegetables): 318 calories, 22g carbohydrates, 88mg cholesterol, 11g fat, 5g fiber, 33g protein, 4g saturated fat, 599mg sodium, 12g sugar

This analysis is an estimate based on available ingredients and this preparation. It should not substitute for a dietitian’s or nutritionist’s advice.

From cookbook author and registered dietitian nutritionist Ellie Krieger.