Make a healthy Pan Baked Alaskan Cod with Chef Allison Davis

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One-Pan Sesame Crusted Baked Cod With Brussels Sprouts

Ingredients

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  • 250 g / 0.5 lbs. Brussels sprouts
  • 2 large cloves of garlic, finely diced or grated
  • ½ long red chilli, finely diced or crushed red pepper flake
  • 1 teaspoon ground cumin
  • 1 teaspoon ground paprika
  • 1 teaspoon onion powder
  • ½ teaspoon sea salt
  • 3 tablespoons sesame oil
  • Juice of ½ lemon (about 2-3 tablespoons)
  • 4 fillets of cod (140 g / 5 oz. each)
  • 3 TBSP toasted sesame seeds
  • ½ teaspoon salt
  • Zest of ½ lemon
  • 2 tablespoons olive oil
  • 2 tablespoons freshly grated ginger (or ginger paste)
  • 1 bag of shredded carrots (4 oz)

Instructions

  1. Preheat the oven to 400 F.
  2. Cut the larger Brussels sprouts in half and leave the small ones whole. Set aside.
  3. In a small bowl, mix together the garlic, chili, spices, sea salt, sesame oil and lemon juice.
  4. Place a piece of parchment/baking paper over a flat oven sheet pan and grease with a little olive oil. Place the cod fillets in the middle and top each fillet with equal amounts of the spice mix. Scatter the Brussels sprouts around the cod and place a few tomatoes on top. Sprinkle with some sea salt and lemon zest, and drizzle with extra olive oil. Sprinkle with fresh grated ginger and fresh shredded carrots.
  5. Crust each piece of cod with a heavy sprinkling of toasted sesame seeds.  Reason season with salt and pepper.
  6. Place the tray in the hot oven, middle shelf, for 15 minutes. Once ready, serve while hot with a side salad. Store leftover fish and veggies in the fridge for 2-3 days in an airtight container.
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Troy joined the ABC36 team in September 2016 as Host and Executive Producer of Midday Kentucky He is a native of Australia, with over 10 years of experience in program development, radio and TV program hosting, entertainment reporting in both Australia and for KTVX/ABC in Salt Lake City. In Australia, Troy hosted his own national radio show, “Guide to the Younger You with Troy Thompson”. He appeared regularly on all three Australian network morning shows, and was the lead hair director for Australia’s Next Top Model and Project Runway. Troy operated his own group of hair salons, and authored the bestselling book Troy Thompson’s Guide to The Younger You . Since moving to America in 2013 Troy co-hosted for Good Things Utah, the daily lifestyle program on KTVX/ABC4, Midday Utah news, and served as Co-Host for ABC4pm News. Additionally, he was creator/executive producer/host for The Younger You with Troy Thompson, a weekly health and medical show for 2 seasons. Troy has been honored with three Emmy nominations for The Younger You, a Utah Broadcasters and Society of Professional Journalists for best lifestyle show, and First Place award for his documentary, “Stein Erickson A skiing legend”. Troy is excited to be here in Kentucky. He grew up on his family horse farms, so Kentucky feels very much like home.