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Author:

Kevin Curry

Low Carb Sesame Crusted Cod & Bok Choy

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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!

Low Carb Sesame Crusted Cod & Bok Choy

Ingredients for 2 servings:

* Optional Substitution Note

  • 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)
  • 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

Step 1

Place sesame seeds in a shallow plate and place the cod in the seeds to coat on both sides.

Step 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).

Step 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.

Step 4

Mix together the ingredients for the sauce, then drizzle over the cod and the bok choy.

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Details

Prep 5min
Cook 10min
Total 15min

Nutrition per serving

Calories429cal
Protein36g
Fats26g
Carbs15g
Fiber4g
Sugar7g
About Kevin - author

ABOUT THE AUTHOR

Hey, I'm Kevin

My name is Kevin. My life changed when I realized that healthy living is a lifelong journey, mainly won by having a well-balanced diet and maintaining an active lifestyle.

By experimenting in the kitchen and sharing my meals on Tumblr, I learned healthy eating is not boring! By making a few adjustments to my favorite foods, I could design a diet that could help me achieve my wellness goals while satisfying my desire for BANGIN food! 😅 Now I try to help people around the world realize that same level of freedom in eating regardless of budget. Welcome, let's #DemocratizeWellness together!