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Wasabi-Crusted Cod with Ponzu Sauce

(The Best Years in Life) If you’re looking for an elegant, healthy dinner, this award winning fresh fish dish is for you. Featuring spicy Wasabi and crunchy sesame, it’s the best way to enjoy protein-rich cod. Cooking the fish directly on the stove and then finishing it in the oven toasts the top, but keeps it moist on the inside. This recipe, created by Hannah Herrera, from Maricopa, Arizona, won first place in the American Institute for Cancer Research's 2016 CCAP recipe contest. Also included is the recipe for Ponzu Sauce.

Ingredients:

Ponzu Sauce

2 Tablespoons soy sauce*
1 teaspoon fresh lemon juice
1 teaspoon mirin (a type of rice wine similar to sake)
1 teaspoon rice vinegar

*Be sure to use only soy sauce made with non-GMO fermented soy, or else make a healthier soy sauce substitute using one of the recipes found here:

Healthy Soy Sauce Substitutes

Wasabi-Crusted Cod with Ponzu Sauce

1 Tbsp. Wasabi powder (not paste)
1 lb. fresh cod fillet, cut into 4 pieces*
Ponzu Sauce (recipe above)
3 Tbsp. whole-wheat panko
2 tsp. black sesame seeds
2 tsp. white sesame seeds
1/8 tsp. pink Himalayan or Kosher salt
1 Tbsp. extra virgin olive oil

*Be sure to get wild-caught Atlantic cod for the healthiest fish

(As always, The Best Years in Life recommends choosing organic content and fresh content as much as possible for the healthiest recipe. Also, wash all fruits and vegetables before cutting or adding to the recipe.)

To find out more or to order, click the above image or click HERE.

Instructions:

Ponzu Sauce

In small bowl, combine all ingredients.

Wasabi-Crusted Cod with Ponzu Sauce

1. Preheat oven to 350 degrees F.

2. In small bowl, mix Wasabi powder with 2 teaspoons water and set aside.

3. Place cod in wide, shallow bowl. Reserving 1 teaspoon for vinaigrette, pour Ponzu Sauce over fish. Turn cod to coat all sides. Marinate cod at room temperature for 6 minutes, turning pieces after 3 minutes.

4. For coating, in wide, shallow dish, combine panko, black and white sesame seeds and salt. With your fingers, smear Wasabi paste over top of cod. Place cod Wasabi side down in panko coating, taking care to coat evenly.

5. In medium cast iron skillet or other pan that can go into oven, heat oil over medium-high heat. Add cod coated side down to pan and cook until topping is golden brown, about 1 minute. With pancake turner, turn cod over. Slide pan with cod into oven and cook 5 to 8 minutes or until cod is just opaque in center at thickest part.

6. Serve immediately.


Makes 4 servings.

Per Serving: 161 calories, 6 g total fat (<1 g saturated fat), 4 g carbohydrate, 21 g protein, 1 g dietary fiber, 167 mg sodium.

Original recipe and image source (modified): aicr.org

To return to our list of Healthy Recipes, click HERE.
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Phone: 903-886-2436 Fax: 903-829-3434

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