Oriental cod & vegetables

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Oriental cod & vegetables
25 min.
2
334kcal

Suggestions


Discover the delightful flavors of the East with our Oriental Cod & Vegetables recipe, a perfect dish that boasts both health and taste! Designed for those who appreciate light yet satisfying meals, this recipe is not only gluten-free and dairy-free, but it also packs a nutritional punch, making it an ideal choice for lunch or dinner.

In just 25 minutes, you can whip up a colorful plate filled with tender cod, vibrant baby corn, and earthy shiitake mushrooms, all harmoniously steamed to preserve their nutrients. The addition of fresh garlic, spicy red chili, and zingy ginger creates a fragrant marinade that infuses the fish and vegetables with an irresistible Asian flair.

Whether you're serving it as a main course for a cozy evening at home or a healthy lunch to fuel your day, this dish is sure to impress. Each bite offers a delightful balance of flavors while keeping the calorie count low at just 334 kcal per serving. Don't forget to pair it with rice to soak up all the delicious juices - it’s a meal that nourishes both the body and the soul!

Embrace the joy of cooking and the satisfaction of a wholesome meal with this Oriental Cod & Vegetables recipe. Your taste buds will thank you!

Ingredients

  • 85 baby corns halved
  • 85 mushroom caps halved
  • tsp soya sauce dark
  • tbsp rice wine 
  • tbsp clear honey 
  •  garlic clove thinly sliced
  • 0.5  to 5 chilies red thinly sliced
  • 0.5  ginger fresh cut into matchsticks
  • heads bok choy halved
  • 10 oz filets boneless skinless

Equipment

  • baking paper

Directions

  1. Line the base and sides of a steamer with a large sheet of baking paper.
  2. Add the corn and mushrooms in an even layer, then sit the cod on top.
  3. Mix the soy, rice wine and honey with the garlic, chilli and ginger, then spoon half over the fish.
  4. Lay the pak choy over the cod and drizzle with the remaining soy mixture.
  5. Add water to the base of the steamer, cover tightly and steam for 10-15 mins or until the cod flakes easily.
  6. Serve the cod and veg with its juices and rice.

Nutrition Facts

Calories334kcal
Protein45.59%
Fat8.83%
Carbs45.58%

Properties

Glycemic Index
122.39
Glycemic Load
10.07
Inflammation Score
-10
Nutrition Score
55.699130307073%

Flavonoids

Apigenin
2.02mg
Luteolin
0.76mg
Kaempferol
36.38mg
Myricetin
0.28mg
Quercetin
17.33mg

Nutrients percent of daily need

Calories:334.39kcal
16.72%
Fat:3.55g
5.46%
Saturated Fat:0.51g
3.17%
Carbohydrates:41.27g
13.76%
Net Carbohydrates:30.49g
11.09%
Sugar:22.22g
24.68%
Cholesterol:60.95mg
20.32%
Sodium:964.02mg
41.91%
Alcohol:1.21g
100%
Alcohol %:0.14%
100%
Protein:41.28g
82.57%
Vitamin A:37806.91IU
756.14%
Vitamin C:398.53mg
483.07%
Vitamin K:384.11µg
365.82%
Folate:583.74µg
145.93%
Vitamin B6:2.25mg
112.67%
Calcium:913.58mg
91.36%
Potassium:2993.63mg
85.53%
Manganese:1.61mg
80.7%
Selenium:54.14µg
77.35%
Phosphorus:695.27mg
69.53%
Magnesium:231.28mg
57.82%
Vitamin B3:9.9mg
49.5%
Vitamin B2:0.82mg
48.33%
Iron:7.97mg
44.28%
Fiber:10.79g
43.15%
Vitamin B1:0.5mg
33.65%
Vitamin B12:1.29µg
21.5%
Zinc:3.04mg
20.25%
Vitamin B5:2mg
19.95%
Copper:0.33mg
16.64%
Vitamin E:1.78mg
11.9%
Vitamin D:1.45µg
9.64%