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Vietnamese Broiled Cod with Asparagus Peas and Water Chestnut Stir Fry

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Vietnamese Broiled Cod with Asparagus Peas and Water Chestnut Stir Fry

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

CaloriesCalories

302 Per Serving

ProteinProtein

39.0g Per Serving

FiberFiber

10.4g Per Serving
×
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 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
  • 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.

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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.

Copyright © 2018 American Heart Association, Healthy For Good™

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

CaloriesCalories

302 Per Serving

ProteinProtein

39.0g Per Serving

FiberFiber

10.4g Per Serving
×
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 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
  • 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.

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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

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. 

   Shop Heart

Copyright © 2018 American Heart Association, Healthy For Good™