Sesame Seed Encrusted Cod Filets with Ginger-Soy Sauce

Preparation time: 15 minutes
Cooking time: 20 minutes

Yield: 4 servings
Serving size: 1 6-ounce filet


4 tablespoons unsalted butter, melted
2 teaspoons minced garlic
4 teaspoons minced ginger
4 teaspoons low-sodium soy sauce
4 teaspoons fresh-squeezed lemon juice
1/4 cup white sesame seeds
4 6-ounce cod fillets


1. To make the sauce, whisk the butter, garlic, ginger, soy sauce and lemon juice together in a medium bowl; set aside. Place the sesame seeds in a medium bowl; set aside.

2. Preheat oven to 425°F. Line a 10 by 15-inch jelly roll pan with aluminum foil and put a cooling rack inside it; set aside.

3. Rinse the fish fillets, pat dry and place onto the prepared pan. Spread the sauce onto each fillet, flip over and cover the other side; do the same with the sesame seeds.

3. Bake, uncovered, on the top rack for 15–20 minutes, or until the fillets are opaque and flaky when pricked with a fork. If needed, place the pan under the broiler for a minute or two to brown the seeds. Remove from oven and serve.

Note: Serve with an Asian noodle salad.

Nutrition Facts

Per serving:
Calories: 351
Protein: 37.6 g
Total fat: 19.9 g
Saturated fat: 8.5 g
Cholesterol: 84.9 mg
Sodium: 263 mg
Dietary fiber: 1.3 g

Susan Ojanen is an integrative nutrition coach in Bristol, Tennessee, and owner of She is passionate about helping clients worldwide achieve their health goals by creating sensible and maintainable lifestyle changes.

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