Asian Fish With Vegetables

Gluten Free
Dairy Free
Health score
43%
Asian Fish With Vegetables
45 min.
2
535kcal

Suggestions

Ingredients

  • 0.3 cup cilantro leaves chopped (or parsley)
  • teaspoon cornstarch 
  • 0.3 cup dry-roasted peanuts unsalted crushed
  • tablespoons ginger fresh grated
  • large garlic cloves crushed
  •  lime 
  • tablespoons soya sauce reduced-sodium
  • ounce fillets mahi mahi 
  • cup mirin 
  • medium bell pepper red cut in slivers
  • tablespoon rice vinegar 
  • cups savoy cabbage shredded
  •  scallions with green sliced
  • teaspoon sesame oil 
  • 0.3 cup water 

Equipment

  • bowl
  • plastic wrap
  • microwave

Directions

  1. Spread vegetables over bottom of shallow microwave-safe dish. Top with fish. In a small bowl, combine sauce ingredients; pour over all.
  2. Cover tightly with microwave plastic wrap, and microwave on high 8-10 minutes. Vegetables will be crisp-tender.
  3. Place each filet on a plate; spoon vegetables and sauce around fish.
  4. Garnish with cilantro and a squeeze of lime juice.
  5. Serve with brown rice.

Nutrition Facts

Calories535kcal
Protein23.23%
Fat24%
Carbs52.77%

Properties

Glycemic Index
127.5
Glycemic Load
3.92
Inflammation Score
-10
Nutrition Score
37.992173899775%

Flavonoids

Hesperetin
14.4mg
Naringenin
1.14mg
Apigenin
0.97mg
Luteolin
0.62mg
Kaempferol
1.62mg
Myricetin
0.16mg
Quercetin
5.73mg

Nutrients percent of daily need

Calories:534.66kcal
26.73%
Fat:15.49g
23.83%
Saturated Fat:2.47g
15.46%
Carbohydrates:76.63g
25.54%
Net Carbohydrates:66.69g
24.25%
Sugar:36.33g
40.37%
Cholesterol:82.78mg
27.59%
Sodium:1920.52mg
83.5%
Alcohol:11.8g
100%
Alcohol %:2.45%
100%
Protein:33.73g
67.47%
Vitamin K:180.49µg
171.89%
Vitamin C:137.9mg
167.15%
Vitamin A:3977.96IU
79.56%
Selenium:46µg
65.72%
Vitamin B3:12.05mg
60.25%
Vitamin B6:1.13mg
56.61%
Manganese:1.08mg
54.21%
Folate:207.02µg
51.76%
Fiber:9.94g
39.77%
Phosphorus:392.33mg
39.23%
Magnesium:154.23mg
38.56%
Potassium:1343.25mg
38.38%
Iron:3.67mg
20.42%
Vitamin E:2.85mg
18.98%
Vitamin B2:0.32mg
18.94%
Vitamin B5:1.86mg
18.6%
Copper:0.35mg
17.38%
Vitamin B1:0.24mg
15.89%
Zinc:2.16mg
14.42%
Calcium:138.04mg
13.8%
Vitamin B12:0.68µg
11.34%
Source:Allrecipes