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Marcia Selden- Miso

The Magic’s in the Miso

Miso Magic and Marinated Black Cod

Miso is a flavorful and healthy ingredient that’s easy to cook with – made from fermented soybeans, it’s packed with healthy benefits like amino acids, vitamin B and also aids in digestion. Many people are familiar with miso in soup recipes, but you can use it in salads, to roast veggies and to elevate fish to a whole new level.

Check out these recipes for Miso Marinated Black Cod and Sweet Potatoes Glazed with Miso and Tehini (scroll to next post for recipe).

They’re both perfect for summer—light and full of flavor!


Know Your Miso:

There are several types of Miso, here’s a quick breakdown of their flavor profiles:

White Miso (Shiro Miso)~Known as ‘sweet’ or ‘mellow’ miso. It has a milder flavor that can be built on and is adaptable—great for soups and veggies

Yellow Miso (Shinshu Miso)~Has a mild flavor profile and ranges in color from light yellow to light brown. This works well with soups and as a glaze.

Red Miso (Aka Miso)~Saltier than the other varietals. Has a more distinct flavor and is perfect for marinades or glazes and richer soups. It can sometimes overwhelm other ingredients in a dish, so you only need to use a small amount.


Miso Marinated Black Cod

4 servings

Make the marinade 2-3 days ahead of cooking the fish and half the work will be done!

This recipe is courtesy of Marcia Selden Catering, Stamford, CT.

This recipe is pareve (non-dairy)


  • ¼ cup Mirin
  • ¼ cup Sake
  • 4 Tbs. Shiro miso paste
  • 4 Tbs. Sugar
  • 3 Tbs. Diced Garlic
  • 4 Black Cod Filets, about ½ pound each
  • 2 Tbs. Sesame Oil
  • Toasted Sesame Seeds, for garnish
  • Sliced Green Onions, for garnish


  1. Place mirin and sake into a small saucepan and bring to a simmer over medium heat to cook off the alcohol.
  2. Simmer for about 2 minutes and add miso and garlic, stir until combined. Stir in the sugar and sesame oil and remove from heat and allow it to cool.
  3. Pat the black cod fillets and dry them with paper towels, slather the fish with the cooled miso marinade and place it in a bowl or pan and cover with plastic wrap. The fish can marinate in the refrigerator for up to eight hours.
  4. When you’re ready to cook the fish, preheat the oven to 400 degrees.
  5. Remove excess miso from the fillets and place the fish skin-side up in a heated, lightly oiled pan and cook for three minutes each side to sear the outside to golden brown.
  6. Transfer to the oven and bake for 5-7 minutes
  7. Garnish with toasted sesame seeds and sliced green onions.