•• Intermediate Protein & Muscle Synthesis
Miso-Glazed Cod with Steamed Vegetables
Nutritional Role & Bio-benefit
White fish like cod delivers exceptionally lean, easy-to-digest protein with minimal fat. The miso glaze adds digestive enzymes and umami depth while the steamed vegetables preserve heat-sensitive micronutrients like vitamin C and folate.
How To Prepare
- 1Mix glaze: 2 tbsp white miso, 1 tbsp mirin, 1 tsp sesame oil, 1 tsp honey.
- 2Coat 2 cod fillets with the miso glaze and marinate for 15 minutes (or overnight).
- 3Place on a lined baking sheet and broil for 8-10 minutes until caramelized.
- 4Steam broccoli, bok choy, and snap peas for 4 minutes until crisp-tender.
- 5Serve fish over steamed vegetables with a sprinkle of sesame seeds.
Yield / Servings
2 Servings
Prep Time
20 mins cook
Macronutrients
Carbs: 18g | Protein: 32g | Fat: 8g
Personalized Portions & Macros
Scale this recipe's portion size to align with your bodyweight and athletic training requirements.
lbs
1x
Scaled Nutrition Results (1x serving)
272 kcalThis carbohydrate-dominant portion of 18g is ideal for glycogen replenishment. Recommended consumption window: 2-3 hours pre-event or immediately post-training to maximize glycogen re-synthesis.
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Bio-Booster Cooking Tips
- Marinate overnight for deeper flavor penetration.
- Watch the broiler closely — miso burns fast due to the sugar content.
- Substitute salmon or halibut if cod is unavailable.