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Furikake Crusted Cod with Ponzu Vinaigrette

Hannah HererraDeveloped by Hannah Herrera from Maricopa, AZ.

First Place, 2016 AICR/C-CAP Winner
Hannah received a $5,000 scholarship.

Return to Healthy Recipes

Ingredients:

  • 15 oz. Cod fish
  • 3 Tbsp. plus 1 tsp. Ponzu sauce
  • 1 tsp. fresh lemon juice
  • 1 tsp. fresh lime juice
  • 2 Tbsp. fresh orange juice
  • 1/2 tsp. chopped ginger
  • 1/2 tsp. sesame seed oil
  • 1 tsp. honey
  • 3 Tbsp. yasai fumi furikake
  • 2 tsp. wasabi paste
  • 3 tsp. extra virgin olive oil
  • 6 cups watercress
  • 1 medium orange, segmented
  • 1/2 cup shredded carrot
  • 1/2 cup red onion, small dice
  • 1/2 cup red bell pepper, small dice
  • Salt and black pepper to taste

 

Directions:

Preheat oven to 350 degrees F.

Hannah Hererra Recipe

Cut Cod into six (2.5 oz. each) fillets and place in shallow bowl. Pour 3 tablespoons Ponzu sauce over fish fillets, flip to coat all sides. Let marinate for 6 minutes.

While fish is marinating, in a small bowl, whisk together 1 teaspoon Ponzu sauce, juices, chopped ginger, sesame oil and honey until completely smooth. Set aside in refrigerator.

Remove fish from marinade and smear wasabi paste on topside of fillets. Place furikake in shallow bowl then dredge wasabi side of fillets in furikake until coated.

Heat large non-stick frying pan over medium-high heat and add olive oil. When oil is shimmering, carefully place furikake side of fish down in skillet for about 1 minute or until golden brown. Once golden, flip fish and place in oven for 3-5 minutes or until fish is firm (don’t overcook).

While fish is in oven, remove Ponzu vinaigrette from refrigerator and strain to remove pulp and ginger. Season with salt and pepper, to taste. Whisk again to insure all ingredients are blended. In large bowl toss watercress, orange segments, shredded carrots, diced red onion, diced red bell pepper and Ponzu vinaigrette.

Divide salad among 6 plates and place one cod fillet on each salad. Serve immediately.

Makes 6 servings

Per Serving: 136 calories, 4 g total fat ( <1 g saturated fat), 12 g carbohydrates,
14 g protein, 4 g dietary fiber, 222 mg sodium.

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