A quick, healthy dinner in under 30 minutes
This Baked Sesame Lemon-Ginger Cod recipe is packed with essential nutrients to help boost our health, and this dish comes together quickly on a busy weeknight.
A few health benefits of this dish
Cod is widely available and one of the most popular varieties of fish consumed today. A single 3 ½ ounce filet contains about 85 calories and is high in protein and omega-3 fatty acids (1). This flaky, mild-flavored fish is also a good source of B vitamins like B12 for healthy red blood cells and DNA, and B3 and B6 for energy production, cellular communication, and neurotransmitter and hemoglobin formation (2) (3) (4).
Cod also supplies important minerals like selenium and phosphorus (1). Selenium activates immune cells to keep us healthy and is essential for proper brain function (5). Phosphorus is necessary for energy production and regulates the copying of DNA sequences (6).
Ginger contains bioactive compounds like gingerol and shogaols, which lend to the pungent taste, and help to calm an upset stomach and other gastrointestinal disorders (7). Gingerols reduce inflammation by decreasing proinflammatory cytokines and increasing anti-inflammatory cytokines (8). Studies show that ginger, with its bioactive compounds, is also effective in controlling certain cancers, like colorectal, gastric, and liver cancers, as it activates enzymes, like glutathione peroxidase, to suppress the formation of cancer cells (9).
Baked Sesame Lemon-Ginger Cod Recipe:
Ingredients:
4 cod fillets (fresh or frozen)
2 tbsp. tamari soy sauce (organic)
2 tbsp. ginger, grated or minced
2 tbsp. lemon juice
1 tsp. garlic powder
¼ tsp. red pepper flakes (optional)
1 red onion, slices thinly
4 tsp. sesame seeds
Instructions:
Preheat the oven to 350 degrees F.
In a small bowl, whisk the tamari soy sauce, ginger, lemon juice, garlic powder, and red pepper flakes to combine.
Place the cod fillets on a baking sheet lined with parchment paper, brush the cod fillets with the soy sauce mixture, top with the onions and sesame seeds, and bake for about 20-30 minutes, or until the cod is fully cooked. (Serves 4)
*This dish pairs nicely with baked sweet potatoes and zucchini, or your favorite green salad.
Enjoy!
Comments