Glazed Cod with Asparagus and Mushrooms

Gluten Free
Dairy Free
Health score
26%
Glazed Cod with Asparagus and Mushrooms
45 min.
4
379kcal

Suggestions

Ingredients

  • 1 pound asparagus trimmed cut in half crosswise
  • 1 pound cod black
  • 0.3 cup hoisin sauce 
  • 4 servings kosher salt and pepper 
  • 2 tablespoons olive oil 
  • 4 ounces mushroom caps 
  • 1 cup rice long-grain white

Equipment

  • bowl
  • oven
  • baking pan
  • aluminum foil
  • broiler
  • spatula

Directions

  1. Cook the rice according to the package directions. Adjust an oven rack to the middle position and heat broiler.
  2. Mix the hoisin sauce and 1 tablespoon water in a small bowl.
  3. Place the fish, skin-side down, on a foil-lined baking pan and spread the sauce over the top. Toss the asparagus, mushrooms, oil, 1/4 teaspoon salt, and 1/4 teaspoon pepper in a medium bowl. Scatter the vegetables evenly around the fish. Broil, stirring the vegetables once, until they are tender and the fish is cooked through and opaque, 6 to 8 minutes, depending on thickness. Slide a spatula between the skin and the fish. Divide the fish among individual plates, discarding the skin.
  4. Serve with the vegetables and rice.

Nutrition Facts

Calories379kcal
Protein25.7%
Fat20.52%
Carbs53.78%

Properties

Glycemic Index
31.3
Glycemic Load
23.29
Inflammation Score
-7
Nutrition Score
21.560434610947%

Flavonoids

Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
6.46mg
Kaempferol
1.58mg
Quercetin
15.85mg

Nutrients percent of daily need

Calories:379.07kcal
18.95%
Fat:8.63g
13.27%
Saturated Fat:1.29g
8.05%
Carbohydrates:50.88g
16.96%
Net Carbohydrates:46.71g
16.98%
Sugar:7.55g
8.39%
Cholesterol:53.81mg
17.94%
Sodium:823.1mg
35.79%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:24.31g
48.62%
Selenium:37.49µg
53.55%
Vitamin K:51.52µg
49.07%
Phosphorus:469.09mg
46.91%
Manganese:0.81mg
40.27%
Vitamin B12:2.25µg
37.42%
Vitamin B3:4.39mg
21.95%
Vitamin B6:0.41mg
20.27%
Vitamin E:3mg
20%
Copper:0.4mg
20%
Folate:78.24µg
19.56%
Vitamin B2:0.33mg
19.55%
Potassium:655.48mg
18.73%
Iron:3.31mg
18.38%
Vitamin A:865.12IU
17.3%
Fiber:4.17g
16.69%
Vitamin B1:0.24mg
15.79%
Vitamin B5:1.55mg
15.5%
Magnesium:59.92mg
14.98%
Zinc:1.82mg
12.1%
Vitamin C:6.42mg
7.78%
Calcium:55.49mg
5.55%
Vitamin D:0.68µg
4.54%
Source:My Recipes