TERIYAKI GLAZED COD

TERIYAKI GLAZED COD

Teriyaki Glazed Cod is a simple yet flavour-packed dish that highlights the delicate, flaky texture of cod with a rich and savoury-sweet teriyaki glaze. The sesame oil enhances the fish’s natural flavour, while the grated ginger adds a subtle warmth. Lightly toasted sesame seeds provide a nutty crunch that complements the silky sauce. This dish is a fantastic option for a healthy meal, as cod is high in protein, low in fat and packed with essential nutrients. With its quick preparation and minimal ingredients, it makes for an easy weeknight dinner or an elegant dish for special occasions. This dish is served over a bed of steamed rice, alongside stir-fried vegetables or with a simple cucumber salad for a well-balanced meal. Whether grilled, pan-seared or baked, this Teriyaki Glazed Cod is sure to impress with its umami-rich, restaurant-quality taste.

RECIPE CATEGORY

Entrée, Lunch, Dinner

SERVING SIZE

1

CUISINE

Asian, Japanese, Pacific Northwest

PREPARATION/TECHNIQUES

Pan-Fry, 5 Ingredients or Less, Quick & Easy, Prepared in Advance

OCCASION/HOLIDAY

Dinner Party, Family Gathering, Valentine’s Day, Summer, Spring, Thanksgiving, Christmas, New Year’s Eve, Weekend Dinner

SPECIAL CONSIDERATION/DIETARY CONCERNS

Healthy, High Protein, Low Carb, Low Cholesterol, Low Sodium, Quick & Easy, Kid Friendly, Wheat/Gluten-Free (if using gluten-free teriyaki sauce)

DISH TYPE

Entrée, Main Course, Seafood

INGREDIENTS

There are the following ingredients for Teriyaki Glazed Cod :

• 100g cod fillet

• 1 tbsp teriyaki sauce

• ½ tsp sesame oil

• ½ tsp grated ginger

• 1 tsp sesame seeds

FULL NUTRITIONAL INFORMATION

• Calories: 170 kcal

• Carbohydrates: 3g

• Protein: 22g

• Fat: 7g

• Fibre: 5g

• Sugar: 2g

• Sodium: 150mg

PREPARATION

• Prepare The Cod: Pat the cod fillet dry with a paper towel to remove excess moisture. This helps the glaze stick better and ensures a nice sear.

• Heat The Pan: In a non-stick pan over medium flame, add the sesame oil and let it warm up for about 30 seconds.

• Sear The Cod: Place the cod fillet in the pan and cook for about 3–4 minutes on one side until golden brown. Flip carefully and cook for another 3 minutes.

• Add The Teriyaki Sauce: Pour the teriyaki sauce and grated ginger over the fish, tilting the pan slightly to allow the sauce to coat the fillet evenly. Let it simmer for another minute, spooning the sauce over the cod as it thickens.

• Garnish And Serve: Sprinkle with sesame seeds before removing from the pan. Serve immediately with steamed rice or vegetables.

PREP TIME

5 minutes

COOKING TIME

8 minutes

TIPS

• Use Fresh Cod: Fresh cod provides the best texture, but high-quality frozen fillets can also work well if appropriately thawed.

• Don’t Overcook: Cod is best when tender and flaky. Overcooking can make it dry, so remove it from heat as soon as it easily flakes with a fork.

• Make It Crispy: If you prefer a crispier texture, dust the cod lightly with cornstarch before cooking.

• Baste With Sauce: Spoon the teriyaki sauce over the fish while it cooks to enhance its depth of flavour.

• Balance The Sweetness: If your teriyaki sauce is too sweet, add a splash of rice vinegar or a squeeze of lemon juice for balance.

• Pairing Suggestions: Serve with jasmine rice, sautéed bok choy or a cucumber salad for a complete meal.

• Add A Spicy Kick: Sprinkle with red pepper flakes or drizzle with sriracha for a hint of heat.

• Thicken The Sauce: If you prefer a thicker glaze, mix ½ tsp cornstarch with a bit of water and stir it into the sauce while simmering.

VARIATIONS

• Miso Glazed Cod: Replace teriyaki sauce with a miso-based glaze for a more traditional Japanese flavour.

• Honey Garlic Twist: Add a teaspoon of honey and minced garlic to the sauce for a richer, sweeter profile.

• Soy-Free Version: Use coconut aminos instead of teriyaki sauce for a soy-free option.

• Lemon Herb Cod: Swap teriyaki for a lemon butter sauce with fresh thyme for a Mediterranean take.

• Sesame Crusted Cod: Press sesame seeds onto the cod before cooking for extra crunch.

• Baked Teriyaki Cod: Bake the cod in a preheated oven at 180°C (350°F) for 12–15 minutes instead of pan-frying.

• Asian-Inspired Marinade: Marinate the cod in teriyaki sauce, ginger and garlic for 30 minutes before cooking for deeper flavour.

• Vegetable Addition: Cook mushrooms, bell peppers or snow peas in the pan alongside the cod for a built-in side dish.

PREPPING AND STORAGE

• Refrigeration: Store leftovers in an airtight container in the fridge for up to 2 days. Reheat gently in a pan over low heat.

• Freezing: Freeze cooked cod in an airtight container for up to 2 months. Thaw overnight in the fridge before reheating.

• Make-Ahead: Marinate the cod in teriyaki sauce for up to 24 hours before cooking for an even more intense flavour.