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.

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.

  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.

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

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

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 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.

  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.

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Copyright © 2018 American Heart Association, Healthy For Good™


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