Poached fish with ginger & sesame broth

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Poached fish with ginger & sesame broth
18 min.
2
270kcal

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Ingredients

  • 500 ml weak fish stock 
  • tbsp rice wine vinegar 
  • slices ginger 
  •  garlic cloves shredded
  • 85 soya beans frozen
  • 100 tenderstem broccoli halved
  • leaves pak choi chinese sliced
  •  spring onion sliced
  • fillet chunky fish white such as haddock or sustainable cod
  • drops sesame oil 
  • 0.5 tsp sesame seed toasted

Equipment

  • bowl
  • frying pan
  • ladle
  • wok

Directions

  1. Pour the stock into a deep saut pan or wok with the vinegar, then add the ginger and garlic. Cover and cook for 5 mins to allow the flavours to mingle.
  2. Add the soya beans, broccoli and the fleshy part of the Chinese leaves, then place the spring onions and fish on top. Cover and cook for 4-5 mins more until the fish just flakes. Carefully lift the fish off, discard the ginger, and stir in the remaining Chinese leaf and the sesame oil. Ladle into bowls, top with the fish and sprinkle with the seeds.

Nutrition Facts

Calories270kcal
Protein62.53%
Fat21.69%
Carbs15.78%

Properties

Glycemic Index
109
Glycemic Load
1.84
Inflammation Score
-9
Nutrition Score
32.917826403742%

Flavonoids

Apigenin
0.07mg
Luteolin
0.43mg
Kaempferol
5.39mg
Myricetin
0.09mg
Quercetin
4.18mg

Nutrients percent of daily need

Calories:269.69kcal
13.48%
Fat:6.58g
10.12%
Saturated Fat:1.66g
10.39%
Carbohydrates:10.77g
3.59%
Net Carbohydrates:7.92g
2.88%
Sugar:1.9g
2.11%
Cholesterol:85mg
28.33%
Sodium:949.41mg
41.28%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:42.66g
85.32%
Selenium:75.01µg
107.16%
Vitamin K:104.15µg
99.19%
Vitamin C:70.54mg
85.51%
Vitamin B3:10.78mg
53.9%
Vitamin B12:2.94µg
49.06%
Phosphorus:441.23mg
44.12%
Folate:155.91µg
38.98%
Vitamin D:5.27µg
35.13%
Vitamin A:1752.63IU
35.05%
Potassium:1125.02mg
32.14%
Vitamin B6:0.5mg
24.92%
Magnesium:82.81mg
20.7%
Calcium:190.41mg
19.04%
Copper:0.37mg
18.42%
Vitamin B2:0.28mg
16.6%
Iron:2.95mg
16.41%
Manganese:0.31mg
15.62%
Vitamin B5:1.17mg
11.75%
Fiber:2.85g
11.39%
Vitamin E:1.61mg
10.74%
Zinc:1.4mg
9.32%
Vitamin B1:0.14mg
9.12%