Asian Cod - 4 servings
Preparation: 10 min. Cooking: 15 min. Total: 25 min.
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2 Tbsp sesame oil
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1 clove garlic, crushed
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1 Tbsp ginger, freshly chopped
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1/4 tsp Chinese five-spice
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1 lb fresh cod fillets, skinned, cut into 2 in. pieces
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1 small red bell pepper, thinly sliced
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1 scallion, diagonally sliced
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4-1/2 oz bean sprouts
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2 Tbsp sesame seeds
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2 Tbsp soy sauceor tamari
Heat oil in a large frying pan or wok. Add garlic, ginger, spice, and cod. Cook cod for 3-5 minutes each side, then remove from pan and keep warm. Add pepper, onions, bean sprouts, half the sesame seeds, and the soy sauce. Cook for 5 minutes, stirring occasionally. Transfer to a warmed serving dish, arrange cod on top. and sprinkle over the remaining sesame seeds. Serve immediately.
| Calories |
Fat |
Carbs |
Protein |
Fiber |
Sugar |
Cholesterol |
Sodium |
| 240 Cal |
10 g |
5.4 g |
31 g |
1.8 g |
2.3 g |
69 mg |
560 mg |
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Nutrients
| Calories |
240 Cal |
|
| Fat |
10 g |
|
| Carbs |
5.4 g |
|
| Protein |
31 g |
|
| Fiber |
1.8 g |
|
| Sugar |
2.3 g |
|
|
Fats
| Fat |
10 g |
|
| Fat, Sat. |
1.5 g |
|
| Fat, Mono. |
3.6 g |
|
| Fat, Poly. |
4.1 g |
|
| Cholesterol |
69 mg |
|
|
Vitamins
| Choline |
110 mg |
21% |
| Niacin |
4 mg |
25% |
| Panto. Acid |
0.46 mg |
9.3% |
| Riboflavin |
0.19 mg |
15% |
| Thiamin |
0.2 mg |
17% |
| Vitamin A |
680 IU |
23% |
| Vitamin B6 |
0.47 mg |
29% |
| Vitamin B12 |
1.3 mcg |
55% |
| Vitamin C |
30 mg |
33% |
| Vitamin D |
0 IU |
0% |
| Vitamin E |
1.5 mg |
9.8% |
| Vitamin K |
20 mcg |
17% |
|
Minerals
| Calcium |
34 mg |
3.4% |
| Copper |
0.18 mg |
20% |
| Fluoride |
0 mcg |
0% |
| Iron |
1.5 mg |
19% |
| Magnesium |
80 mg |
19% |
| Manganese |
0.22 mg |
3.1% |
| Phosphorus |
240 mg |
34% |
| Potassium |
440 mg |
9.5% |
| Selenium |
47 mcg |
86% |
| Sodium |
560 mg |
37% |
| Zinc |
1.4 mg |
13% |
|
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