Health Begins in the Kitchen

Baked Black Cod with Sweet Miso Sauce

Baked Black Cod with Sweet Miso Sauce

Most of us have heard that salmon contains omega 3 oils–a very good thing for your body. Maybe less of us know the specific benefits but we eat it anyway believing in its mystical healthy powers.   If that’s all you ever know about it, that’s okay. If you’re sticking to wild-caught salmon and consume it once or twice a week then that’s probably as technical as you need to get.

However, if you’re going to enjoy that beneficial oil from that yummy buttery fish you need to know one more critical piece of info. You should not sear or cook with high heat this  delicate fish containing polyunsaturated oils. Why?  You just may end up destroying the molecular structure of those oh-so-healthy omega 3 oils so our body won’t be able to metabolize it and put it to good use. Polyunsaturated fats compared to the hardy, sturdy and stable saturated fats do not fare well when exposed to heat (nor light or oxygen).

So how should we cook this supremely healthy fish to help deliver its exceptional omega 3 oils to our brain, nervous system and heart where it’s going to do tremendous good?  Steaming is my favourite method although poaching works well too. Sous vide is apparently an absolutely wonderful way of cooking it evenly and flavourfully at a constant temperature but I have yet to try this method. You can also cook it in the oven if it’s done at low heat, say 350 degrees or less.

Now if you want to get a little geeky with me for a bit you might like to hear about a few specific studies showing salmon’s fine benefits for the brain and it’s optimal health.

And Ohio State university study showed that students reduced their anxiety by 20% by taking an omega fish oil supplement containing 2085 mg of EPA. EPA has traditionally been used to combat inflammation.(1)

In another study, researchers from the Berlin’s Charite hospital did a trial with adults who consumed 1320 mg EPA and 88 mg DH a daily and found that after 26 weeks their executive function had improved by 26% compared to the placebo group. Gray matter had also increased which meant a bigger brain.(2)

Low consumption of o-3 FA is linked to delayed brain development and in later life Alzheimer’s.(3)

Omega 3 from Wild Salmon has a long research history for helping to prevent depression and anxiety too!  One meta-analysis (data from 26 studies and over 150,000 participants) showed that there was a 17% lower risk for depression when one consumed fish.(4)

The earlier study cited from Ohio University found that omega-3 fats, abundant in salmon, for example, are also effective in lowering the risk for anxiety.(5)

If supplements are not your style, consume wild fish like salmon 2 to 3 times per week.

And here’s the twist.  This recipe is not about the muchly touted Wild Salmon.  Let’s change it up and use Black Cod also high in Omega 3s–nearly as much as salmon.(6)  Although you can use this marinade for Wild-Caught Salmon too.  And now finally the recipe–cooked at a low temp in the oven. No searing here!!

Baked Black Cod with Sweet Miso Sauce

November 8, 2018
: 2
: 20 min
: 2 hr 30 min
: easy

Wild Salmon gets top billing when it comes to Omega 3 fats but when your taste buds yearn for a different flavor, try Black Cod (not related to Cod). Its buttery flavor paired with this sweet miso glaze is a delicious and nutritional highlight any night of the week.

By:

Ingredients
  • SWEET MISO GLAZE
  • 2 T grass-fed butter or ghee
  • 1 tsp freshly grated ginger
  • 1 garlic clove, minced
  • 1 T tamari
  • 1 T coconut aminos
  • 1 T miso
  • 1 T coconut syrup
  • 1/2 tsp dijon mustard
  • 1 T apple cider vinegar
  • FISH
  • 2 x 3oz. Black Cod (or Wild-Caught Salmon)
  • 1 T coconut oil
Directions
  • Step 1 -pre-heat oven to 325 degrees Fahrenheit
  • Step 2 -In a bowl combine all marinade ingredients and whisk well
  • Step 3 -add Black Cod and fully coat
  • Step 4 -allow to bask in your cold fridge for 2 hours making sure to flip occasionally so all sides can soak up the juicy sauce
  • Step 5 -while marinating grease an 8 x 8 x 2 baking dish with the coconut oil
  • Step 6 -lay the Black Cod in the baking dish and cover with the marinade
  • Step 7 -bake for 18-20 minutes
  • Step 8 -serve with love and enjoy!
  1.  Kiecolt-Glaser, Janice K., et al. “Omega-3 Supplementation Lowers Inflammation and Anxiety in Medical Students: A Randomized Controlled Trial.” Brain, Behavior, and Immunity, vol. 25, no. 8, 2011, pp. 1725–1734., doi:10.1016/j.bbi.2011.07.229.
  2. Howe, Peter R. C., et al. “Effects of Long Chain Omega-3 Polyunsaturated Fatty Acids on Brain Function in Mildly Hypertensive Older Adults.” Nutrients, vol. 10, no. 10, Feb. 2018, p. 1413., doi:10.3390/nu10101413.
  3. Schuchardt, Jan Philipp, and Andreas Hahn. “Impact of Long-Chain Polyunsaturated Fatty Acids on Cognitive and Mental Development.” Omega-6/3 Fatty Acids, July 2012, pp. 103–147., doi:10.1007/978-1-62703-215-5_8.
  4. Li, Fang, et al. “Fish Consumption and Risk of Depression: a Meta-Analysis.” Journal of Epidemiology and Community Health, vol. 70, no. 3, Oct. 2015, pp. 299–304., doi:10.1136/jech-2015-206278.
  5. Kiecolt-Glaser, Janice K., et al. “Omega-3 Supplementation Lowers Inflammation and Anxiety in Medical Students: A Randomized Controlled Trial.” Brain, Behavior, and Immunity, vol. 25, no. 8, 2011, pp. 1725–1734., doi:10.1016/j.bbi.2011.07.229.
  6. Alaska Fisheries Science Center. “MESA: Sablefish Nutrition & Value.” National, 30 Jan. 2008, www.afsc.noaa.gov/ABL/MESA/mesa_sa_sable_nv.htm.