The brightness of the ginger and the pungency of the oyster sauce bring a lot of flavor to the delicate cod in this Vietnamese -inspired creation.
Vietnamese Broiled Cod with Asparagus Peas and Water Chestnut Stir Fry
Calories302 Per Serving
Protein39.0g Per Serving
Fiber10.4g Per Serving
|Total Fat||3.5 g|
|Saturated Fat||0.4 g|
|Trans Fat||0.0 g|
|Polyunsaturated Fat||1.0 g|
|Monounsaturated Fat||1.3 g|
|Total Carbohydrate||29.0 g|
|Dietary Fiber||10.4 g|
1 starch, 3 vegetable, 5 lean meat
2 Tbsp oyster sauce
3 to 4 Tbsp water
2 Tbsp canola oil (divided)
1 tablespoon brown sugar
ginger piece (peeled, roughly chopped)
2 garlic cloves (peeled)
4 scallions, dark and light parts separated
1 bunch asparagus spears (cut into 2-inch pieces)
2 can sliced water chestnuts (drained)
1 bag frozen peas (thawed)
Into the bowl of a food processor, add oyster sauce, 2 tablespoons water, 1 tablespoon oil, brown sugar, ginger pieces, garlic, and light scallion parts. Process until mixture is pureed, about 1 minute. Reserve 2 tablespoons of marinade in the fridge for the vegetable mixture.
In a shallow container, add cod fillets and pour remaining marinade over it. Cover and refrigerate at least 1 hour and up to 12 hours.
When ready to cook, preheat the broiler. Prepare the vegetables for the stir-fry. Snap the ends off each asparagus spear and cut into 2-inch pieces. Chop the green parts of the scallions.
Remove fish fillets from the marinade, wiping a majority of the marinade off each piece of fish. Place onto a foil-lined baking sheet. Broil fish a few inches away from heat with the broiler door cracked slightly open until fish can be easily flaked with a fork, about 10 minutes.
Meanwhile, warm 1 tablespoon oil in a large nonstick pan or wok over high heat. Add asparagus; saute, stirring constantly, until mostly tender, about 3 minutes. Stir in 2 tablespoons reserved marinade, 1 to 2 tablespoons water, water chestnuts, and peas. Stir constantly until peas are cooked, about 3 to 4 minutes. Remove from heat and serve stir-fry with the cod.
Cooking Tip: If needed, add a few more tablespoons of water to the vegetable stir-fry if the marinade looks like it might burn while sauteing.
Keep it Healthy: Broiling requires less oil than sauteing fish on the stovetop while also adding a bit of tasty char to the fish.
Tip: Other firm white-fleshed fish, like halibut or sea bass, can be substituted for the cod.
This digest-sized booklet contains 28 recipes and photographs. It also contains information on how sodium affects overall health, a reference guide for sodium-free flavorings and provides American Heart Association's dietary recommendations.
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