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. 

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.

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. 

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.

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™


American Heart Association recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.

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