Broiled sesame cod
Savor the delicate flavors of Broiled Sesame Cod, a healthy and easy-to-make dish featuring tender cod fillets brushed with a touch of butter and lemon juice. Seasoned with aromatic tarragon, freshly cracked black pepper, and toasted sesame seeds, this recipe promises a delightful blend of simplicity and elegance. Perfect for a quick weeknight dinner or a special occasion, this cod dish is sure to be a hit!
- 15 May 2024
- Cook time 10 min
- Prep time 5 min
- 4 Servings
- 6 Ingredients
Broiled sesame cod is a simple, yet delicious seafood dish that combines the mild flavor of cod with the nutty taste of sesame seeds. It's a healthy, quick, and easy meal perfect for any weeknight dinner.
Ingredients:
Instructions:
- Start by preheating your oven's broiler on high. Ensure the oven rack is positioned about 4-6 inches from the heating element.
- Rinse the 24 oz of cod fillets under cold water and pat them dry with paper towels. Place the fillets on a baking sheet lined with aluminum foil or parchment paper to prevent sticking.
- In a microwave-safe dish, melt 1 tsp of butter. This should take about 15-20 seconds in a microwave. If preferred, you can also melt the butter in a small saucepan over low heat on the stove.
- Brush the melted butter evenly over the cod fillets. This will help the other seasonings stick and add a rich flavor.
- Drizzle the 1 tsp of lemon juice over the fillets to add a fresh, zesty flavor.
- Evenly sprinkle 1 tbsp of tarragon over the fillets.
- Season with 2 dashes of black pepper.
- Sprinkle 1 tbsp of sesame seeds evenly over the top of the cod fillets. The seeds will add a delightful crunch and a nutty flavor once broiled.
- Place the baking sheet with the seasoned cod under the preheated broiler. Broil the cod for about 6-8 minutes, or until the fish is opaque and flakes easily with a fork. Keep a close eye on the fillets to avoid overcooking and to ensure the sesame seeds don’t burn.
- Remove the cod from the oven and let it rest for a minute or two. Carefully transfer the fillets to serving plates.
Tips:
- Ensure the cod fillets are equally sized to cook them evenly.
- Preheat the broiler before placing the cod in to ensure even cooking.
- If you prefer a stronger flavor, marinate the cod in lemon juice and tarragon for about 30 minutes before cooking.
- Keep an eye on the cod while broiling to prevent overcooking and drying out the fish.
- You can lightly toast the sesame seeds in a dry pan before using them on the cod to enhance their flavor.
Broiled sesame cod is a delightful dish that brings together the subtle flavors of cod, the zest of lemon and tarragon, and the crunch of sesame seeds. It's a nutritious and flavorful meal that can easily impress both family and guests.
| Nutrition Facts | |
|---|---|
| Serving Size | 180 grams |
| Energy | |
| Calories 140kcal | 6% |
| Protein | |
| Protein 27g | 18% |
| Carbohydrates | |
| Carbohydrates 0.58g | 0% |
| Fiber 0.28g | 1% |
| Sugar 0.05g | 0% |
| Fat | |
| Fat 3.05g | 4% |
| Saturated 0.89g | 3% |
| Cholesterol 80mg | - |
| Vitamins | |
| Vitamin A 12ug | 1% |
| Choline 110mg | 20% |
| Vitamin B1 0.07mg | 6% |
| Vitamin B2 0.08mg | 6% |
| Vitamin B3 1.99mg | 12% |
| Vitamin B6 0.21mg | 12% |
| Vitamin B9 15ug | 4% |
| Vitamin B12 3.37ug | 140% |
| Vitamin C 0.49mg | 1% |
| Vitamin E 0.96mg | 6% |
| Vitamin K 0.16ug | 0% |
| Minerals | |
| Calcium, Ca 16mg | 1% |
| Copper, Cu 0.06mg | 0% |
| Iron, Fe 0.42mg | 4% |
| Magnesium, Mg 40mg | 10% |
| Phosphorus, P 490mg | 39% |
| Potassium, K 420mg | 12% |
| Selenium, Se 40ug | 72% |
| Sodium, Na 190mg | 12% |
| Zinc, Zn 0.68mg | 6% |
| Water | |
| Water 140g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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