fitchef is a Healthy Meal Subscription service that delivers once per week, on Sunday.


BBQ White Miso and Japanese 7 Pepper Cod

This one of my favourite things to cook and it’s really delicious and healthy, the Miso paste gives a nice sweetness too. You can use chicken or salmon with this marinade too as it works just as well with them. If you don’t want to use Pak Choi then use your favourite veggies : )

This delicious weekend treat is high in protein, low in fat and will leave you well satisfied. No macros needed here, just enjoy!

Serves 2:


  • Cod Fillets, I like to be generous and have a good 200g chunky fillet.

White Miso and Shichimi Marinade:

  • 1 Tbsp White Miso paste
  • 1 tsp, but I like a little more of Shichimi 7 Pepper Seasoning. Most supermarkets stock this now.
  • Lime Juice from 1 lime
  • 1 Tsp of Dark Soy Sauce
  • 1 Tsp of Light Soy Sauce
  • 1/2 Tsp of Sesame Oil
  • Water, enough to loosen the mixture so it’s a thick paste

Pak Choi with Ginger and Spring Onion in Oyster Sauce:

  • 3-4 Pak Choi removed from the core and sliced in half lengthways
  • 6-8 Spring Onions
  • Large knob of Ginger
  • 1 Red Chilli
  • 4 Tbsp Oyster Sauce
  • 1 Tbsp Light Soy Sauce
  • 1 Tbsp Dark Soy Sauce
  • Lime Juice to squeeze over at the table


  1. Combine all the ingredients for the marinade in a bowl and mix well to form a paste. Pour over the fish and leave to marinate for at least 15 minutes. Less is more with this marinade in my opinion so just a thin layer coating the fish.
  2. Get the BBQ really hot or your grill. Cook the fish for 6-8 minutes under a really intense heat so the marinade starts to blacken a little.
  3. In another pan. Heat some groundnut oil and add the Spring onions, ginger and chilli, stir fry for 90 seconds before adding the Pak Choi and continue to stir fry for another 60 seconds or so.
  4. Add the oyster sauce, light and dark soy to the Pak Choi. Toss all the veggies with the sauce well and cook for another 2-3 minutes. The Pak Choi should still be crunchy.
  5. I like to serve with Sticky Rice but Steamed Rice works just fine.

Read More

Top Tips for Staying Healthy During Lockdown

Top Tips for Staying Healthy During Lockdown

So Lockdown sucks!!! I think we can all agree on that. Lockdown is tough, both mentally and physically, but there are things we can do to improve our lifestyle and make things more enjoyable to get us through this challenging period. We may even be able to come out the other side a little bit healthier, […]

Quick Chicken Curry

Quick Chicken Curry

Heat a couple of tablespoons of Groundnut Oil in a pan. Add the shallots, ginger, garlic and chilli and cook on a medium heat for 5-6 minutes to soften and release the flavours. Add the spices with a pinch of salt, cook for a minute or two…

Can your diet improve your mental health?

Can your diet improve your mental health?

This is something both Matt and I are great believers in. A healthy diet not only has an effect on your physical health but can play a big part in your mental health too.