Heart Healthy
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.
Print Recipe
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.
-
Servings:
4
-
Serving Size :
5 ounces fish and 1 cup vegetables
Ingredients
-
4 medium green onions -
2 tablespoons oyster sauce -
3 to 4 tablespoons water -
1 tablespoon brown sugar -
2 tablespoons canola or corn oil -
1 slice gingerroot -
2 medium garlic cloves -
4 white fish -
1 bunch asparagus spears -
2 cans water chestnuts -
1 bag peas
Directions
Tip: Click on step to mark as complete.
-
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. -
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. -
When ready to cook, preheat the broiler. Line a baking sheet with aluminum foil. -
Drain the fish, discarding the marinade. Using paper towels, wipe off any marinade remaining on the fish. -
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. -
Meanwhile, in a large nonstick pan or wok, heat the remaining 1 tablespoon oil over high heat, swirling to coat the bottom. -
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
Calories
Protein
FiberNutrition 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
-
Servings:
4
-
Serving Size :
5 ounces fish and 1 cup vegetables
Ingredients
-
4 medium green onions -
2 tablespoons oyster sauce -
3 to 4 tablespoons water -
1 tablespoon brown sugar -
2 tablespoons canola or corn oil -
1 slice gingerroot -
2 medium garlic cloves -
4 white fish -
1 bunch asparagus spears -
2 cans water chestnuts -
1 bag peas
Directions
Tip: Click on step to mark as complete.
-
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. -
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. -
When ready to cook, preheat the broiler. Line a baking sheet with aluminum foil. -
Drain the fish, discarding the marinade. Using paper towels, wipe off any marinade remaining on the fish. -
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. -
Meanwhile, in a large nonstick pan or wok, heat the remaining 1 tablespoon oil over high heat, swirling to coat the bottom. -
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.