Skillet miso cod with warm slaw brims with protein, fiber and flavor

Everyone seems to be zoomed in on protein these days, but while protein is important, I suggest an expanded nutritional perspective. Instead of focusing on that one nutrient, consider a meal’s PFD — protein, fiber and deliciousness. The acronym works, because together, these three elements provide the broader nourishment needed to ride life’s waves and to maximize the pleasure in doing it.

This skillet recipe offers easily ample PFD in about 30 minutes. The protein is meaty fillets of cod, which also bring health-protective omega-3 fats and essential minerals to the plate. (Alternatively, any thick, steak-like fillet will work, such as salmon, halibut or sea bass.) The fillets get nestled into a barely softened sauté of shredded cabbage, carrots, onion and ginger. (You can slice the cabbage and carrots yourself, or use a package of slaw mix as a shortcut.) The vegetables introduce the gut-friendly fiber factor, plus a wealth of antioxidants, vitamins and minerals.

A mixture of miso paste, softened butter and a touch of honey, slathered on the fish and dolloped on the vegetables, amplify the deliciousness of these already-tasty ingredients. Add a little water to the pan and a brightening drizzle of rice vinegar, cover it and let the resulting steam cook the fish until it’s flaky, the vegetables relax into a warm slaw, and everything is imbued with the savory-sweet richness of the miso butter.

Sprinkled with fresh scallions and served with rice, if you’d like, it’s a meal that can save a busy weeknight while maximizing nutrition.

• Ellie Krieger is a registered dietitian nutritionist and cookbook author who hosts public television’s “Ellie’s Real Good Food.” Learn more at www.elliekrieger.com.

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Skillet Cod With Miso Butter and Warm Slaw

3½ tablespoons shiro (white) miso

2 tablespoons unsalted butter, softened

1 tablespoon honey

4 (6-ounce) center-cut cod fillets, patted dry

1 tablespoon neutral oil, such as avocado or canola

1 medium yellow onion (8 ounces), halved and thinly sliced

1 (1-inch) piece fresh ginger, peeled and sliced into thin matchsticks (about 1 tablespoon)

5 cups (9 ounces) lightly packed thinly sliced green cabbage

2 medium carrots, sliced into ribbons using a vegetable peeler

⅓ cup water

1 tablespoon unseasoned rice vinegar

¼ teaspoon freshly ground black pepper

2 scallions, thinly sliced

Cooked rice, for serving (optional)

In a small bowl, combine the miso, butter and honey, and mash with a fork until well incorporated.

Spread a scant 1 tablespoon of the miso mixture on top of each cod fillet.

In a large (12-inch) skillet over medium heat, heat the oil until shimmering. Add the onion and ginger, and cook, stirring occasionally, until the onion starts to soften, about 2 minutes. Add the cabbage and carrots, and cook, stirring frequently, until slightly softened, about 2 minutes more.

Arrange the fish, miso side up, on top of the vegetables. Scatter small dollops of the remaining miso mixture over the vegetables in the pan. In a liquid measuring cup, combine the water with the rice vinegar, then drizzle the mixture over the vegetables in the pan, taking care to avoid the fish. Cover and cook until the fish is just cooked through, 6 to 8 minutes, depending on the thickness of the fish, and adjust the heat as needed to maintain a steady, but not overly strong, steam.

Transfer the fish to a cutting board or large plate. Stir the vegetables to coat them in the sauce and season with the pepper.

Divide the warm slaw among plates or shallow bowls. Top each portion with the fish, garnish with the scallions and serve warm, with rice on the side, if desired.

4 servings

Substitutions: For cod, use other firm fish, such as halibut or salmon. For sliced cabbage and carrots, use 12-ounce bag slaw mix. For rice vinegar, use apple cider vinegar. For honey, use maple syrup or agave. For yellow onion, use white onion. For scallions, use chopped flat-leaf parsley leaves. Gluten-free? Be sure to seek out gluten-free miso.

Nutrition | Per serving (1 fish fillet and ½ cup vegetables): 318 calories, 22g carbohydrates, 88mg cholesterol, 11g fat, 5g fiber, 33g protein, 4g saturated fat, 599mg sodium, 12g sugar

— Ellie Krieger