COD-Seared Teriyaki Cod

By Unblond1

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Ingredients

1 cod fillet
2 teaspoons olive or sesame oil
salt and pepper to taste
teriyaki sauce to brush
green onions to garnish
sesame seeds to garnish

Details

Servings 2

Preparation

Step 1

Preheat oven to 400°. Rub cod with oil, then season generously with salt and pepper. Preheat cast iron or other oven-proof skillet over medium high heat. When skillet is very hot, add cod, presentation side down, and sear until a good brown crust develops, 2–3 minutes. Turn cod over, and brush with teriyaki sauce. Place skillet in oven and roast until fish is cooked through, 12–15 minutes.

Serve with roasted baby bok choy and rice of choice.

Calories 118.0
Total Fat 5.2 g
Saturated Fat 0.7 g
Polyunsaturated Fat 0.7 g
Monounsaturated Fat 3.3 g
Cholesterol 32.5 mg
Sodium 405.0 mg
Potassium 20.0 mg
Total Carbohydrate 1.5 g
Dietary Fiber 0.0 g
Sugars 1.3 g
Protein 15.5 g