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    Sesame panko cod with chilli orange sauce

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    Sesame panko cod with chilli orange sauce

    • Preparation time: 10 minutes
    • Cooking time: 15 minutes
    • Total time: 25 minutes 25 minutes

    Serves: 2

    Ingredients

    30g plain flour, plus 1 tsp
    50g Cooks’ Ingredients Panko Breadcrumbs
    10g sesame seeds
    1 British Blacktail Free Range Medium Egg
    1 tsp toasted sesame oil
    240g pack Icelandic cod fillets
    300g broccoli crown, trimmed and cut into bitesized pieces
    1½ large oranges, zest of 1, juice of all (about 120ml)
    1 large red chilli, deseeded and finely chopped
    2 tsp clear honey 

    Method

    1. Preheat the oven to 220°C, gas mark 7 and line a baking sheet with baking parchment. Prepare a steamer over a pan of simmering water. Meanwhile, spread 30g flour onto a plate with some seasoning. Mix the panko and sesame seeds together, then spread onto a separate plate. Beat the egg in a shallow bowl, then add the sesame oil and mix again.

    2. Dredge each cod fillet in the flour, then dip into the egg and roll in the panko mixture, pressing the crumbs onto the fish. Transfer to the prepared baking sheet and bake in the oven for 15 minutes, or until golden on the outside, and opaque and cooked through on the inside.

    3. Steam the broccoli for 8-10 minutes, or until just tender. In a small saucepan, whisk the orange juice and zest, 1 tsp flour, the red chilli and honey together and warm over a low heat for 5 minutes, stirring occasionally, until slightly thickened. Serve the fish and broccoli drizzled with hot sauce. 

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    Cook’s tip Fish is a good source of protein, which is important for muscle and bone maintenance. Cod is low in saturated fat and a source of potassium. Reducing consumption of saturated fat contributes to the maintenance of normal blood cholesterol levels and potassium supports normal blood pressure. 

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