Pan-Fried Cod with Green Chile-Tamari Sauce (Gochu Ganjang Daegu Gui)

Pan-Fried Cod with Green Chile-Tamari Sauce (Gochu Ganjang Daegu Gui)

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From: EatingWell Magazine, May/June 2017

The sauce for this super-simple Korean fish recipe gets a kick from the spicy chile. Pair with brown rice or thin rice noodles and steamed greens.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • ¼ cup reduced-sodium tamari
  • 3 tablespoons turbinado sugar
  • 3 tablespoons rice vinegar
  • 1 tablespoon water
  • 3 tablespoons extra-virgin olive oil, divided
  • 2 cloves garlic, finely chopped
  • 1 green Korean chile (see Tips) or jalapeño, seeds removed, if desired, and finely chopped
  • 1 tablespoon toasted sesame oil
  • 1¼ pounds cod, cut into 4 portions
  • ¼ teaspoon ground pepper
  • Black sesame seeds for garnish
  • Scallion curls for garnish (see Tips)

Preparation

  • Prep

  • Ready In

  1. Whisk tamari, sugar, vinegar and water in a small bowl. Heat 1 tablespoon olive oil in a small saucepan over medium heat. Add garlic and chile (or jalapeño); cook, stirring, for 1 minute. Stir in the tamari mixture. Reduce heat to maintain a gentle simmer and cook until slightly thickened and reduced by about half, 8 to 12 minutes.
  2. Remove from heat and whisk in sesame oil. Cover to keep warm.
  3. Heat the remaining 2 tablespoons olive oil in a large nonstick skillet over medium-high heat until shimmering, but not smoking. Pat cod dry and season with pepper. Cook, skinned-side down, until golden, 2 to 3 minutes. Turn and cook until flaky and opaque, 2 to 3 minutes more. Serve the fish with the sauce spooned on top, garnished with sesame seeds and scallion curls, if desired.
  • Tips: Fresh Korean chiles can be green or red. Related to Thai chiles, they are medium-spicy.
  • To make scallion curls, cut scallions lengthwise into very thin strips. Soak the strips in ice water until curled. Drain before using.

Nutrition information

  • Serving size: 4 oz. fish & 2 Tbsp. sauce
  • Per serving: 268 calories; 14 g fat(2 g sat); 0 g fiber; 12 g carbohydrates; 20 g protein; 9 mcg folate; 56 mg cholesterol; 10 g sugars; 10 g added sugars; 46 IU vitamin A; 5 mg vitamin C; 15 mg calcium; 1 mg iron; 770 mg sodium; 302 mg potassium
  • Carbohydrate Servings: 1
  • Exchanges: ½ other carbohydrate, 3 fat, 2½ lean meat

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