Sesame Crusted Cod with Soy Ginger Butter over Rice

Golden sesame crusted Cod finished with whipped soy ginger butter served over fluffy white rice.

Prep Time

20-25 Minutes

Servings

2-6 People

Calories

516 Calories

Meal Attribute

High Protein

Large Instructions

Thaw in refrigerator.

Preheat oven to 325°F. Remove portion cups of soy ginger butter and set aside to soften.
In a saucepan, add rice and 2 1/2 cups of water. Bring to a boil, stir once, cover and cook on low heat for 15- 20 min. Remove from heat and let sit covered 5-10 min. Fluff with fork before serving.
Meanwhile, remove filets from bag and pat each side of cod dry with paper towel. Place filets on plate, drizzle with olive oil, and season with salt and pepper to preference.
Evenly coat each side of filets with sesame seeds, firmly pressing seeds to coat.
Heat a med. saute pan over med. high heat, add 2 Tbsp. of olive oil. When pan is hot, add cod and sear for 1-2 min. per side until sesame seeds are golden brown. Place seared filets on foil-lined baking sheet sprayed with nonstick cooking spray and finish cooking in the oven for 4-6 min. Filets should be flaky and cooked through (internal temp. 145°F).
To serve, dollop soy ginger butter over filets and serve over rice.

Medium Instructions

Thaw in refrigerator.

Preheat oven to 325°F. Remove portion cup of soy ginger butter and set aside to soften.
In a saucepan, add rice and 1 1/4 cups of water. Bring to a boil, stir once, cover and cook on low heat for 15- 20 min. Remove from heat and let sit covered 5-10 min. Fluff with fork before serving.
Meanwhile, remove filets from bag and pat each side of cod dry with paper towel. Place filets on plate, drizzle with olive oil, and season with salt and pepper to preference.
Evenly coat each side of filets with sesame seeds, firmly pressing seeds to coat.
Heat a med. saute pan over med. high heat, add 1 Tbsp. of olive oil. When pan is hot, add cod and sear for 1-2 min. per side until sesame seeds are golden brown. Place seared filets on foil-lined baking sheet sprayed with nonstick cooking spray and finish cooking in the oven for 4-6 min. Filets should be flaky and cooked through (internal temp. 145°F).
To serve, dollop soy ginger butter over filets and serve over rice.

Nutrition Facts

Serving size

1 fillet & 3/4 cup rice (291g)

Amount per serving

Calories

516

% Daily Value *

Total Fat 14g

18%

Saturated Fat 6g

30%

Trans Fat 0g

Sodium 303mg

13%

Cholesterol 139mg

46%

Total Carbohydrates 41g

15%

Dietary Fiber 2g

Total Sugars <1g

Includes 0g Added Sugars

Protein 53g

Vitamin D 2mcg

10%

Calcium 171mg

13%

Iron 4mg

22%

Potassium 1417mg

30%

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Contains: Cod, Milk, Sesame, Soybeans, Wheat

May Contain: Milk, Eggs, Fish, Shellfish, Tree Nuts, Peanuts, Wheat, Soybeans, Sesame.

Ingredients:

Nutritional Information

Nutritional information is per serving unless otherwise stated and are based on standard formulations. For example, if one large dinner was divided into six equal portions, the nutritional information is accurate for one portion.

Variations in ingredients and preparation, as well as substitutions, will increase or decrease any stated nutritional values.