high-protein, nutrient-packed recipe for Japanese Teriyaki Glazed Cod with Edamame and Shiitake Rice
a flavorful, muscle-friendly meal inspired by Japanese cuisine! 🍣🍚
Japanese Teriyaki Glazed Cod with Edamame and Shiitake Rice
Ingredients (Serves 2)
For the cod:
- 2 cod fillets (6 oz each)
- 2 tbsp low-sodium soy sauce (or tamari)
- 1 tbsp honey or maple syrup
- 1 tbsp rice vinegar
- 1 tsp grated ginger
- 1 garlic clove (minced)
- 1 tsp sesame oil
For the shiitake rice:
- 1 cup cooked brown rice (or cauliflower rice for lower carbs)
- 1/2 cup shiitake mushrooms (sliced)
- 1/2 cup shelled edamame
- 1 tbsp soy sauce (or tamari)
- 1 tsp sesame oil
Optional garnish:
- 1 tbsp sesame seeds
- 1 green onion (thinly sliced)
Instructions
1. Marinate the cod: In a bowl, mix soy sauce, honey, rice vinegar, ginger, garlic, and sesame oil. Add cod fillets and marinate for 15-30 minutes.
2. Cook the cod: Heat a non-stick skillet over medium heat. Remove cod from marinade (reserve marinade) and cook for 3-4 minutes per side until flaky. Pour reserved marinade into the skillet and simmer until thickened.
3. Prepare the rice: In a skillet, heat sesame oil over medium heat. Sauté shiitake mushrooms for 3-4 minutes until tender. Add cooked rice, edamame, and soy sauce. Stir to combine.
4. Serve: Plate the cod over shiitake rice. Garnish with sesame seeds and green onions.
Macros (Per Serving)
- Calories: ~400-450 kcal
- Protein: 35-40g (from cod + edamame)
- Carbs: ~35-40g (from rice and marinade)
- Fats: ~8-10g (healthy fats from sesame oil)
Why This Meal is Great for Bodybuilders
- High-Quality Protein: Cod provides lean protein and omega-3s for muscle repair and joint health.
- Complex Carbs: Brown rice and edamame offer sustained energy and fiber.
- Low-Fat: Sesame oil adds flavor without excess calories.
- Customizable: Swap cod for salmon or tofu.
Pro Tips
- Boost Protein: Add a soft-boiled egg or extra edamame.
- Lower Carbs: Use cauliflower rice instead of brown rice.
- Extra Flavor: Add a drizzle of sriracha or toasted sesame seeds.
- Meal Prep: Cook cod and rice in bulk for quick weekday meals.
Enjoy this light, protein-packed dish to fuel your workouts and recovery! 🇯🇵💪