This sesame cod with sweet potato puree and kale makes a healthy and colourful dinner. Combining a lean protein with the nutrients of the sweet potato and kale, this nutritious and flavourful dinner will make you feel good!
Healthy Cod Dinner
- A dinner full of vitamins: Cod is a good source of proteins that contains omega3 fatty acids, vitamins and minerals. Sweet potatoes and kale are nutritious vegetables that perfectly match cod.
- Date night dinner: Presentation is key and I promise you that the combination of colours and the sesame taste will make your other half say WOW!
- Weekday dinner: We love the fact that you can make this dish any day of the week. If you have the time to cook, that is (it takes 50 minutes).
How to Make Cod With Sesame Seeds Crust
- Use a good quality filet: You can either buy it fresh or frozen.
- Make sure you remove any excess of water: That way you’ll get a crispy fish when you cook it.
- Coat with sesame seeds: Just coat one side of each filet with sesame seeds.
- Pan-seared cod: Cook with olive oil on high heat to get that crispy crust.
How to Make a Sweet Potato Puree?
- Peel off the sweet potatoes’ skin. Then cut them into cubes.
- In a large pot filled with water, add the sweet potatoes and bring them to a boil.
- Reduce the heat and let them simmer for 10 minutes.
- Remove the potatoes from the water.
- I recommend using a blender to get that perfect creamy texture.
- Add some milk, salt and pepper to taste.
Sesame Cod With Sweet Potato Puree and Kale
Servings
4
servingsPrep time
20
minutesCooking time
30
minutesTotal time
50
minutesThis sesame cod with sweet potato puree and kale makes a healthy and colourful dinner.
Combining a lean protein with the nutrients of the sweet potato and kale, this nutritious and flavourful dinner will make you feel good!
Ingredients
- Cod
4 filets of cod (500g – 600g)
⅓ cup of white sesame seeds
2 tbsp of olive oil
- Sweet potato puree
4 sweet potatoes, skin removed and cut into cubes (1 inch, approx 8 cups)
½ cup to ¾ cup of milk
1 tbsp of butter
- Kale
6 cups of shredded kale
¼ cup of water
1-2 tbsp of sesame oil
- To serve : more sesame oil
Instructions
- First, cook the sweet potatoes. In a large pot filled with water, add the sweet potatoes and bring to a boil. Reduce heat and let it simmer for 10 minutes. Remove from water.
- To make the sweet potato puree, put the cooked sweet potatoes into a blender and add some milk. Blend them for a few minutes. Transfer the puree into the pot and add butter, salt and pepper.
- Coat one side of each cod filet with sesame seeds. Then in a skillet over high heat, add olive oil. Make sure it’s hot. Place the sesame-crusted side of the cod filet facing down into the skillet. Cook cod filets for about 3 minutes per side.
- To steam the kale, add shredded kale to a pan with water. Cook for 2-3 minutes. Add sesame oil, salt and pepper.
- On a plate, add sweet potato puree, cod filet and steamed kale. Garnish with more sesame oil.
