Sesame Crusted Cod with Soy Ginger Butter over Rice
Golden sesame crusted cod finished with whipped soy ginger butter served over rice.
Medium Prep time: 20-25 min.
Medium Instructions
Thaw in refrigerator.
1.Preheat oven to 325°F. Remove portion cup of soy ginger butter and set aside to soften.
2.In saucepan, add rice and 1 1/8 cups water. Bring to boil, stir once, cover and cook on low heat for 20-25 min. Fluff with fork.
3.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.
4.Evenly coat each side of filets with sesame seeds, firmly pressing seeds to coat.
5.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).
6.To serve, dollop soy ginger butter over filets and serve over rice.
Large Prep time: 20-25 min.
Large Instructions
Thaw in refrigerator.
1.Preheat oven to 325°F. Remove portion cups of soy ginger butter and set aside to soften.
2.In saucepan, add rice and 2 1/4 cups water. Bring to boil, stir once, cover and cook on low heat for 20-25 min. Fluff with fork.
3.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.
4.Evenly coat each side of filets with sesame seeds, firmly pressing seeds to coat.
5.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).
6.To serve, dollop soy ginger butter over filets and serve over rice.
Serving Suggestion
Dream Dinners Garlic Asparagus Spears
| Nutrition Facts | |
|---|---|
|
Serving size
1 filet & 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
|
7% |
|
Total Sugars
<1g
|
|
|
Includes 0g Added Sugars
|
|
|
Protein
53g
|
106% |
|
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: COD ATL LOIN IQF 4 OZ ASIA, BUTTER SOLID UNSLTD PRINT (Sweet Cream, Natural Flavoring), SAUCE SOY LIGHT (Water, Wheat, Soybeans, Salt, Lactic Acid, Sodium Benzoate, less than 1/10 of 1% as a preservative), PUREE GINGER (Ginger, Phosphoric Acid, Sodium Benzoate, Potassium Sorbate (Preservatives).), SPICE SESAME SEED. White Rice: RICE PARBOILED PERFECT [Enriched Long Grain Parboiled Rice, Iron (ferric Orthophosphate), Niacin, Thiamine (thiamine Mononitrate) And Folic Acid]
Nutritional information is per serving unless otherwise stated and are based on standard formulations. For example, if one Large dinner was divided into 6 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. Items vary by store, and are subject to change. Contact your local store for further assistance.
