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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 ginger, the pungency of oyster sauce, and the sweetness of brown sugar add a lot of flavor to the marinade the fish bathes in for about an hour before it's broiled and added to a quick stir-fry.

Ingredients

Servings  4   Serving Size   5 ounces fish and 1 cup vegetables

  • 4 medium green onions, chopped, green and white parts separated
  • 2 tablespoons oyster sauce (lowest sodium available)
  • 2 tablespoons water and 1 to 2 tablespoons water, divided use
  • 1 tablespoon brown sugar
  • 1 tablespoon canola or corn oil and 1 tablespoon canola or corn oil, divided use
  • 1 2-inch piece of gingerroot, peeled and coarsely chopped
  • 2 medium garlic cloves
  • 4 firm white fish fillets (about 6 ounces each), such as cod, halibut, or sea bass, rinsed and patted dry
  • 1 bunch medium asparagus spears, trimmed and cut into 2-inch pieces
  • 2 8-ounce cans sliced water chestnuts, rinsed and drained
  • 1 13-ounce bag frozen peas, thawed and drained

Directions

Tip: Click on step to mark as complete.

  1. In a food processor or blender, process the white parts of the green onions, oyster sauce, 2 tablespoons water, the brown sugar, 1 tablespoon oil, the gingerroot, and garlic for 1 minute, or until the mixture is pureed. Reserve 2 tablespoons of the mixture. Cover and refrigerate.
  2. Put the fish in a shallow dish. Pour the remaining marinade over the fish, turning to coat. Cover and refrigerate for at least 1 hour and up to 12 hours, turning occasionally.
  3. When ready to cook, preheat the broiler. Line a baking sheet with aluminum foil.
  4. Drain the fish, discarding the marinade. Using paper towels, wipe off any marinade remaining on the fish. 
  5. Broil the fish 4 to 6 inches from the heat with the broiler door cracked slightly open for 10 minutes, or until the fish flakes easily when tested with a fork. 
  6. Meanwhile, in a large nonstick pan or wok, heat the remaining 1 tablespoon oil over high heat, swirling to coat the bottom. 
  7. Cook the asparagus for 3 minutes, until almost tender, stirring constantly. Stir in the water chestnuts, peas, 2 tablespoons reserved marinade, and the remaining 1 tablespoon water. Cook for 3 to 4 minutes, or until the peas are cooked through, stirring constantly. (Add the additional 1 tablespoon water if the marinade looks like it might begin to burn while cooking.) Remove from the heat. Serve the vegetable stir-fry with the fish. 

Keep it Healthy: When shopping for frozen vegetables, avoid buying those labeled "seasoned" or "flavored." They will likely contain much more sodium than the unseasoned products. 

Nutrition Facts

Vietnamese Broiled Cod with Asparagus, Peas, and Water Chestnut Stir-Fry

CaloriesCalories

302 Per Serving

ProteinProtein

39g Per Serving

FiberFiber

10g Per Serving

Nutrition Facts

Calories 302
Total Fat 3.5 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 1.5 g
Cholesterol 73 mg
Sodium 538 mg
Total Carbohydrate 29 g
Dietary Fiber 10 g
Sugars 9 g
Protein 39 g

Dietary Exchanges
1 starch, 3 vegetable, 5 lean meat

Copyright © 2018 American Heart Association, Healthy For Good™

The brightness of ginger, the pungency of oyster sauce, and the sweetness of brown sugar add a lot of flavor to the marinade the fish bathes in for about an hour before it's broiled and added to a quick stir-fry.

Nutrition Facts

Vietnamese Broiled Cod with Asparagus, Peas, and Water Chestnut Stir-Fry

CaloriesCalories

302 Per Serving

ProteinProtein

39g Per Serving

FiberFiber

10g Per Serving
×
Calories 302
Total Fat 3.5 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 1.5 g
Cholesterol 73 mg
Sodium 538 mg
Total Carbohydrate 29 g
Dietary Fiber 10 g
Sugars 9 g
Protein 39 g

Dietary Exchanges
1 starch, 3 vegetable, 5 lean meat

Ingredients

Servings  4   Serving Size   5 ounces fish and 1 cup vegetables

  • 4 medium green onions, chopped, green and white parts separated
  • 2 tablespoons oyster sauce (lowest sodium available)
  • 2 tablespoons water and 1 to 2 tablespoons water, divided use
  • 1 tablespoon brown sugar
  • 1 tablespoon canola or corn oil and 1 tablespoon canola or corn oil, divided use
  • 1 2-inch piece of gingerroot, peeled and coarsely chopped
  • 2 medium garlic cloves
  • 4 firm white fish fillets (about 6 ounces each), such as cod, halibut, or sea bass, rinsed and patted dry
  • 1 bunch medium asparagus spears, trimmed and cut into 2-inch pieces
  • 2 8-ounce cans sliced water chestnuts, rinsed and drained
  • 1 13-ounce bag frozen peas, thawed and drained

Directions

Tip: Click on step to mark as complete.

  1. In a food processor or blender, process the white parts of the green onions, oyster sauce, 2 tablespoons water, the brown sugar, 1 tablespoon oil, the gingerroot, and garlic for 1 minute, or until the mixture is pureed. Reserve 2 tablespoons of the mixture. Cover and refrigerate.
  2. Put the fish in a shallow dish. Pour the remaining marinade over the fish, turning to coat. Cover and refrigerate for at least 1 hour and up to 12 hours, turning occasionally.
  3. When ready to cook, preheat the broiler. Line a baking sheet with aluminum foil.
  4. Drain the fish, discarding the marinade. Using paper towels, wipe off any marinade remaining on the fish. 
  5. Broil the fish 4 to 6 inches from the heat with the broiler door cracked slightly open for 10 minutes, or until the fish flakes easily when tested with a fork. 
  6. Meanwhile, in a large nonstick pan or wok, heat the remaining 1 tablespoon oil over high heat, swirling to coat the bottom. 
  7. Cook the asparagus for 3 minutes, until almost tender, stirring constantly. Stir in the water chestnuts, peas, 2 tablespoons reserved marinade, and the remaining 1 tablespoon water. Cook for 3 to 4 minutes, or until the peas are cooked through, stirring constantly. (Add the additional 1 tablespoon water if the marinade looks like it might begin to burn while cooking.) Remove from the heat. Serve the vegetable stir-fry with the fish. 

Keep it Healthy: When shopping for frozen vegetables, avoid buying those labeled "seasoned" or "flavored." They will likely contain much more sodium than the unseasoned products. 
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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