Grilled Cod with Bean Sprout Stir-Fry and Sesame Oil Drizzle
Prep
20 mins
Cook
25 mins
Servings
4
Difficulty
Easy
This is one of my go to weeknight dinners because it comes together in under an hour and feels fancy without any fuss. Grilled cod is such a lean protein that pairs beautifully with the crisp, fresh crunch of stir fried bean sprouts, which are packed with vitamin C and help support your immune system. The whole dish gets a finishing drizzle of sesame oil that adds incredible depth and aroma. What I love most is that everything is simple to prepare, the ingredients are affordable, and the result tastes like you spent way more time in the kitchen than you actually did.
Ella x
Ingredients
- 4cod fillets(6 oz each, patted dry)
- 710 mlfresh bean sprouts
- 3 tablespoonssesame oil
- 1 tablespoonfresh ginger(minced)
- 2 tablespoonslow-sodium soy sauce
- 1 tablespoonrice vinegar
- 3green onions(sliced into 2-inch pieces)
- 2garlic cloves(minced)
- 2 tablespoonsolive oil
- ½ teaspoonsea salt
- ¼ teaspoonblack pepper
- 1 tablespoonsesame seeds(toasted)
- 1lemon(cut into wedges)
Detail level
Instructions
- 1
Preheat your grill to medium-high heat (around 400°F). Brush the grates lightly with oil to prevent sticking.
Tip: If using a grill pan indoors, heat it on the stovetop over medium-high heat until shimmering.
- 2
Season both sides of the cod fillets evenly with sea salt and black pepper. Lightly brush with olive oil.
Tip: Pat the cod completely dry before seasoning to ensure better browning and prevent sticking.
- 3
Place cod fillets directly onto the hot grill, skin-side up. Cook for 5-6 minutes without moving, until the flesh becomes opaque at the edges.
Tip: Resist the urge to flip early; let the fish develop a light crust for better flavor.
- 4
Carefully flip the fillets and grill for another 4-5 minutes until the cod flakes easily with a fork and is cooked through.
Tip: The internal temperature should reach 145°F for perfectly cooked cod.
- 5
While the cod finishes grilling, heat 1 tablespoon of sesame oil in a large skillet over medium-high heat.
Tip: Use medium-high heat to quickly cook the sprouts while maintaining their crispness.
- 6
Add minced garlic and ginger to the hot oil, stirring constantly for 30 seconds until fragrant.
Tip: Be careful not to burn the garlic and ginger—watch closely as they cook very quickly.
- 7
Add the fresh bean sprouts and sliced green onions to the skillet, stirring frequently for 2-3 minutes until the sprouts are heated through but still maintain a slight crunch.
Tip: Overcooking bean sprouts makes them limp and mushy, so keep the cooking time short.
- 8
Remove the skillet from heat and drizzle with the remaining 2 tablespoons of sesame oil, soy sauce, and rice vinegar. Toss gently to combine all ingredients.
Tip: Add these finishing touches off the heat to preserve the delicate flavors of the sesame oil.
- 9
Divide the bean sprout mixture among four serving plates and top each with a grilled cod fillet. Sprinkle toasted sesame seeds over the top and serve with lemon wedges.
Tip: The lemon wedges add brightness and enhance the natural flavors of the fish and vegetables.
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