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Low Carb Sesame Crusted Cod & Bok Choy

About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.

Calories 429
Protein 36g
Fat 26g
Carbs 15g
Total Time 15 minutes

Cutting carbohydrates does not mean the absence of flavor. It creates an opportunity to be creative with more calorie and nutrient dense foods to create meals that are as appetizing as they are nourishing.

Here’s a quickie cod recipe, super easy, that can be eaten hot or cold. I guarantee you will love it and make it over and over again.

I got all the ingredients from my local Kroger so the ingredients should not only be easy to find but also relatively affordable.

Baking fish has never been this fun to make. They also shouldn’t take forever to make. You will need only 15 minutes.

Place sesame seeds in a shallow plate and place the cod fillets in the seeds to coat on both sides. I prefer a mix of toasted and black sesame seeds for more colorfully present in the plate.

Place the fish fillets in the nonstick skillet on the hot avocado oil, and cook on each side for 1 minute. Be careful, code cooks very quickly, so you don’t need to cook for more than 2 minutes.

Remove baked fish from the skillet. Add the halved bok choy with the sliced part facing down into the skillet. Squeeze in a little lime to create steam, then cover and cook for 3 to 5 minutes, until the bok choy is seared and slightly wilted. You want a crisp tender result – tender to bite with a little crunch.

Mix together all the ingredients for the sauce – water, rice vinegar, liquid aminos or low sodium soy sauce, grated ginger, garlic paste, lime, green onion and sesame oil. Drizzle over the sesame cod and the bok choy.

Don’t forget to share how it went for you by commenting down below or sending an email!

Have a great meal, fit foodies!

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Low Carb Sesame Crusted Cod & Bok Choy

Ingredients

Ingredients for 2 servings:

  • 3/4lb raw wild cod (or white fish), cut into 2 equal pieces
  • 5 tablespoons sesame seeds (I used a mix of toasted and black sesame seeds)
  • 1 tablespoon avocado oil (or grapeseed, coconut or other cooking oil with a higher smoke point)
  • 2 baby bok choy (~2 cups), halved down the middle
  • Dressing
    • 1 tablespoon water
    • 2 tablespoons rice vinegar (or balsamic vinegar)
    • 2 tablespoons liquid aminos (or coconut aminos or low sodium soy sauce; use more/less to taste)
    • 1 tablespoon (or 1-inch) grated ginger
    • 1/2 tablespoon garlic paste
    • juice from 1/2 lime
    • 1/3 cup chopped green onion
    • 2 teaspoons sesame oil
Steps
  1. Place sesame seeds in a shallow plate and place the cod in the seeds to coat on both sides.
  2. Set a nonstick skillet on medium-high heat, and once hot add avocado oil.  Place the cod in the skillet and cook on each side for about 1 minute but no more than 2 minutes (since cod cooks very fast).
  3. Remove the cod from the skillet, then add the halved bok choy with the sliced part facing down into the skillet.  Squeeze in a little lime to create steam, then cover and cook for 3 to 5 minutes, until the bok choy is seared and slightly wilted.  You want a crisp tender result – tender to bite with a little crunch.  Set aside.
  4. Mix together the ingredients for the sauce, then drizzle over the cod and the bok choy.

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Calories
429
Protein
36g
Fat
26g
Carbs
15g
Sodium
Fiber
4g
Sugar
7g
About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.