Braised Grouper with Ginger, Shiitake Mushrooms, and Chiles

Gluten Free
Dairy Free
Health score
10%
Braised Grouper with Ginger, Shiitake Mushrooms, and Chiles
30 min.
4
238kcal

Suggestions

Ingredients

  • heads baby bok choy separated
  • teaspoons ginger minced
  • teaspoons spring onion thinly sliced
  • 24 ounce grouper fillets 
  • teaspoons jalapeno red thinly sliced
  • servings salt and pepper 
  • teaspoons sesame oil toasted
  • 12  mushroom caps 
  • tablespoons soya sauce 
  • tablespoon vegetable oil 
  • cups vegetable stock 

Equipment

  • frying pan

Directions

  1. Season fillets with salt and pepper.
  2. Heat a frying pan (not nonstick) over medium-high heat; add oil, then fillets. Cook until fillets start to brown on one side, about 2 minutes. Flip fillets and reduce heat to medium.
  3. Add stock, bok choy leaves, mushrooms, soy sauce, and ginger. Cover and cook until fish is opaque in the center, about 3 minutes.
  4. Divide fish, mushrooms, and bok choy between 4 deep, wide soup plates.
  5. Pour stock over fish and vegetables (depending on size of your plates, you may have extra stock).
  6. Garnish with green onion and jalapeo and drizzle with toasted sesame oil.

Nutrition Facts

Calories238kcal
Protein59.87%
Fat28.41%
Carbs11.72%

Properties

Glycemic Index
46
Glycemic Load
2.11
Inflammation Score
-7
Nutrition Score
15.265652205633%

Flavonoids

Kaempferol
0.01mg
Quercetin
0.11mg

Nutrients percent of daily need

Calories:237.83kcal
11.89%
Fat:7.37g
11.34%
Saturated Fat:1.2g
7.52%
Carbohydrates:6.84g
2.28%
Net Carbohydrates:5.63g
2.05%
Sugar:3.33g
3.7%
Cholesterol:62.94mg
20.98%
Sodium:1731.3mg
75.27%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:34.94g
69.88%
Selenium:64.58µg
92.25%
Phosphorus:336.07mg
33.61%
Vitamin B6:0.67mg
33.3%
Potassium:983.21mg
28.09%
Vitamin B5:1.95mg
19.47%
Vitamin B12:1.02µg
17.01%
Magnesium:65.93mg
16.48%
Vitamin A:799.47IU
15.99%
Vitamin B3:2.56mg
12.8%
Iron:1.95mg
10.85%
Vitamin B1:0.13mg
8.88%
Manganese:0.17mg
8.72%
Zinc:1.3mg
8.68%
Vitamin K:8.94µg
8.51%
Vitamin B2:0.12mg
6.86%
Folate:23.71µg
5.93%
Copper:0.11mg
5.61%
Calcium:50.46mg
5.05%
Vitamin C:4mg
4.85%
Fiber:1.21g
4.84%
Vitamin E:0.33mg
2.21%
Vitamin D:0.17µg
1.12%
Source:My Recipes