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.
- 2 Tbsp oyster sauce
- 3 to 4 Tbsp water
- 2 Tbsp canola oil (divided)
- 1 tablespoon brown sugar
- , 2-inch ginger piece (peeled, roughly chopped)
- 2 garlic cloves (peeled)
- 4 scallions, dark and light parts separated
- 4, (6-ounce) cod
- 1 bunch asparagus spears (cut into 2-inch pieces)
- 2, (8-ounce) can sliced water chestnuts (drained)
- 1, (13-ounce) bag frozen peas (thawed)
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.
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.
Copyright © 2018 American Heart Association, Healthy For GoodTM, heart.org/healthyforgood
Like the Recipe? It and Many Others are Available in the Cookbook Below:Sodium Smart Recipe Magazine Copyright © 2018 American Heart Association, Healthy For GoodTM, heart.org/healthyforgood
|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|
5 lean meat, 1 starch, 3 vegetable
Please sign in to add recipes to your Recipe Box.Log In
Success! Vietnamese Broiled Cod with Asparagus Peas and Water Chestnut Stir Fry has been added to your Recipe Box.Go to Recipe Box