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!

  • 28 Apr 2025
  • Cook time 10 min
  • Prep time 5 min
  • 4 Servings
  • 6 Ingredients

Broiled sesame cod

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:

24 oz cod
680g
1 tsp butter
4.73g
1 tsp lemon juice
5g
1 tbsp tarragon (estragon)
1.60g
2 dash black pepper
0.20g
1 tbsp sesame seeds
9g

Instructions:

1. Preheat the Broiler:
- Start by preheating your oven's broiler on high. Ensure the oven rack is positioned about 4-6 inches from the heating element.
2. Prepare the Cod:
- 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.
3. Melt the Butter:
- 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.
4. Season the Cod:
- 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.
5. Add Sesame Seeds:
- 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.
6. Broil the Cod:
- 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.
7. Serve:
- 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 Size180 grams
Energy
Calories 140kcal7%
Protein
Protein 27g18%
Carbohydrates
Carbohydrates 0.58g0%
Fiber 0.28g1%
Sugar 0.05g0%
Fat
Fat 3.05g4%
Saturated 0.89g3%
Cholesterol 80mg-
Vitamins
Vitamin A 12ug1%
Choline 110mg20%
Vitamin B1 0.07mg6%
Vitamin B2 0.08mg6%
Vitamin B3 1.99mg12%
Vitamin B6 0.21mg12%
Vitamin B9 15ug4%
Vitamin B12 3.37ug140%
Vitamin C 0.49mg1%
Vitamin E 0.96mg6%
Vitamin K 0.16ug0%
Minerals
Calcium, Ca 16mg1%
Copper, Cu 0.06mg7%
Iron, Fe 0.42mg4%
Magnesium, Mg 40mg10%
Phosphorus, P 490mg39%
Potassium, K 420mg12%
Selenium, Se 40ug72%
Sodium, Na 190mg12%
Zinc, Zn 0.68mg6%
Water
Water 140g-
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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