Nutrition per serving may change if servings are adjusted.
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)
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.
Remove from heat and whisk in sesame oil. Cover to keep warm.
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.
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