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.
Vietnamese Broiled Cod with Asparagus, Peas, and Water Chestnut Stir-Fry
Calories302 Per Serving
Protein39g Per Serving
Fiber10g Per Serving
|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|
|Total Carbohydrate||29 g|
|Dietary Fiber||10 g|
1 starch, 3 vegetable, 5 lean meat
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
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.
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: When shopping for frozen vegetables, avoid buying those labeled "seasoned" or "flavored." They will likely contain much more sodium than the unseasoned products.
Tip: Other firm white-fleshed fish, like halibut or sea bass, can be substituted for the cod.
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.
Copyright © 2018 American Heart Association, Healthy For Good™