Poached Cod with Shiitakes

Gluten Free
Dairy Free
Health score
36%
Poached Cod with Shiitakes
28 min.
4
242kcal

Suggestions

Ingredients

  • 0.3 teaspoon pepper black
  • 0.5 cup chicken stock see unsalted (such as Swanson)
  • tablespoons cilantro leaves 
  • 24 ounce filets 
  • tablespoon sesame oil dark
  • tablespoon ginger fresh minced peeled
  •  garlic cloves sliced
  • inch green onions sliced
  • 2.5 tablespoons lower-sodium soy sauce 
  • 0.3 cup sake (rice wine)
  • tablespoon sherry vinegar 
  • ounces shiitake mushroom caps sliced
  • 0.5 teaspoon sugar 
  • 2.5 teaspoons miso white (soybean paste)

Equipment

  • bowl
  • frying pan
  • ladle

Directions

  1. Heat a large skillet over medium-high heat.
  2. Add oil; swirl.
  3. Add ginger, mushrooms, and garlic; saut 5 minutes, stirring frequently.
  4. Add stock and next 5 ingredients (through sugar); heat to 15
  5. Reduce heat to medium-low; arrange fish on top of mushroom mixture. Cover and simmer 10 minutes or until desired degree of doneness, maintaining a constant temperature of 15
  6. Gently remove fish from pan; keep warm. Increase heat to medium-high; add onions. Cook, uncovered, 1 minute or until sauce is slightly thickened. Ladle 2/3 cup broth mixture into each of 4 shallow bowls; top each serving with 1 fillet.
  7. Sprinkle evenly with cilantro and pepper.

Nutrition Facts

Calories242kcal
Protein61.23%
Fat22.55%
Carbs16.22%

Properties

Glycemic Index
76.02
Glycemic Load
1.89
Inflammation Score
-5
Nutrition Score
17.599565215733%

Flavonoids

Kaempferol
0.04mg
Myricetin
0.04mg
Quercetin
0.47mg

Nutrients percent of daily need

Calories:242.31kcal
12.12%
Fat:5.57g
8.57%
Saturated Fat:0.87g
5.41%
Carbohydrates:9.01g
3%
Net Carbohydrates:7.13g
2.59%
Sugar:2.72g
3.02%
Cholesterol:74.04mg
24.68%
Sodium:641.51mg
27.89%
Alcohol:2.41g
100%
Alcohol %:1.02%
100%
Protein:34.02g
68.05%
Selenium:61.08µg
87.25%
Phosphorus:445.98mg
44.6%
Vitamin B6:0.66mg
32.88%
Vitamin B3:6.38mg
31.88%
Potassium:981.18mg
28.03%
Vitamin B12:1.55µg
25.85%
Magnesium:78.84mg
19.71%
Vitamin B2:0.3mg
17.51%
Manganese:0.3mg
14.76%
Vitamin B5:1.18mg
11.78%
Vitamin D:1.76µg
11.72%
Vitamin B1:0.16mg
10.84%
Zinc:1.62mg
10.77%
Copper:0.18mg
9.09%
Vitamin E:1.22mg
8.11%
Vitamin K:8.24µg
7.85%
Fiber:1.88g
7.51%
Iron:1.31mg
7.26%
Folate:27.98µg
7%
Calcium:42.3mg
4.23%
Vitamin C:3.13mg
3.79%
Vitamin A:118.66IU
2.37%
Source:My Recipes