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.
Nutrition Facts
Vietnamese Broiled Cod with Asparagus Peas and Water Chestnut Stir Fry
Calories
Protein
Fiber
Nutrition Facts
| Calories | 302 | |
|---|---|---|
| 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 | |
| Cholesterol | 73.1 mg | |
| Sodium | 538 mg | |
| Total Carbohydrate | 29.0 g | |
| Dietary Fiber | 10.4 g | |
| Sugars | 9.1 g | |
| Protein | 39.0 g | |
Dietary Exchanges
1 starch, 3 vegetable, 5 lean meat
Ingredients
Servings 4
-
2 tablespoon oyster sauce -
3 to 4 tablespoon water -
2 tablespoon canola oil (divided) -
1 tablespoon brown sugar -
ginger piece (peeled, roughly chopped) -
2 garlic cloves (peeled) -
4 scallions, dark and light parts separated -
4 cod -
1 bunch asparagus spears (cut into 2-inch pieces) -
2 can sliced water chestnuts (drained) -
1 bag frozen peas (thawed)
Directions
Tip: Click on step to mark as complete.
-
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.
Sodium-Smart Recipes
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.
Copyright © 2018 American Heart Association, Healthy For Good™
