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Sesame Crusted Cod
Ingredients
-
1
pound cod fillets, 3/4-inch thick
-
2
tablespoons sesame seeds
-
3
tablespoons butter, melted
-
1
12 ounce package trimmed fresh tender young green beans
-
1
medium orange, halved and sliced
-
3
cloves garlic, thinly sliced
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 Facts
(Sesame Crusted Cod)
- Servings Per Recipe 4,
- Calories 241,
- Protein (gm) 23,
- Carbohydrate (gm) 12,
- Fat, total (gm) 12,
- Cholesterol (mg) 72,
- Saturated fat (gm) 6,
- Monosaturated fat (gm) 3,
- Polyunsaturated fat (gm) 2,
- Dietary Fiber, total (gm) 4,
- Sugar, total (gm) 4,
- Vitamin A (IU) 923,
- Vitamin C (mg) 32,
- Thiamin (mg) 0,
- Riboflavin (mg) 0,
- Niacin (mg) 3,
- Pyridoxine (Vit. B6) (mg) 0,
- Folate (µg) 52,
- Cobalamin (Vit. B12) (µg) 1,
- Sodium (mg) 274,
- Potassium (mg) 740,
- Calcium (DV %) 111,
- Iron (DV %) 2,
- Percent Daily Values are based on a 2,000 calorie diet
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