Sesame Crusted Cod

Sesame seeds can be natural, hulled, or black. The hulled seeds are the most well-known. Substitute black sesame seeds to more colorfully present this seafood dinner that is complete with green beans.


Sesame Crusted Cod

by 3  people


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Servings: Serves 4.
Total Time: 17 mins
 
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Ingredients
  • 1  lb.
    cod fillets, 3/4-inch thick
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  • 2  Tbsp.
    sesame seeds
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  • 3  Tbsp.
    butter, melted
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  • 1  12-oz. pkg.
    trimmed fresh tender young green beans
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  • 1  medium
    orange, halved and sliced
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  • 3  cloves
    garlic, thinly sliced
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Directions
1.
Preheat broiler. Rinse cod; pat dry. Cut into 4 portions; place on rack of a broiler pan. Sprinkle with salt and pepper. Stir sesame seeds into butter. Set aside 1 Tbsp. of butter mixture for vegetables. Brush cod with half of remaining butter mixture. Broil 6 inches from the heat 4 minutes; turn fish; brush with remaining half of butter mixture. Broil 5 to 6 minutes or until fish flakes easily.
2.
Meanwhile, in a skillet, heat reserved butter mixture over medium-high heat. Add beans and orange slices. Cover; cook 2 minutes. Uncover; add garlic. Cook 5 to 6 minutes or until beans are tender, stirring often; serve with cod. Serves 4.

Nutrition information
Calories 241, Total Fat 12 g, Saturated Fat 6 g, Monounsaturated Fat 3 g, Polyunsaturated Fat 2 g, Cholesterol 72 mg, Sodium 274 mg, Carbohydrate 12 g, Total Sugar 4 g, Fiber 4 g, Protein 23 g. Daily Values: Vitamin A 0%, Vitamin C 55%, Calcium 11%, Iron 12%. Percent Daily Values are based on a 2,000 calorie diet
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Sprinkle with seasonings, broil a few minutes, and the succulent fish is ready to serve. It's a dinner that's ready in under 20 minutes.

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