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Prep and Cook Time: 20 minutes Ingredients:
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Directions:
When cutting and cooking cod or halibut for dishes such as this it is best to buy filets that are thick as thin pieces tend to fall apart. You can sear the pieces on all sides by stirring gently before adding the liquid. This will seal in the flavor. The real key to the success of this recipe is to make sure both the cabbage and bean sprouts are still almost raw. By slicing the cabbage very thin you can add it at the end of the cooking with the sprouts. This gives you a dish that tastes fresh and alive.
Introduction to Recipe Rating System Chart
In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Poached Fish with Napa Cabbage is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.
Poached Fish with Chinese Cabbage
1.00 serving 331.37 grams
Calories: 180
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Nutrient | Amount | DRI/DV (%) |
Nutrient Density |
World's Healthiest Foods Rating |
---|---|---|---|---|
vitamin B12 | 3.40 mcg | 142 | 14.2 | excellent |
selenium | 44.94 mcg | 82 | 8.2 | excellent |
vitamin K | 66.79 mcg | 74 | 7.4 | very good |
vitamin C | 46.68 mg | 62 | 6.2 | very good |
protein | 27.35 g | 55 | 5.5 | very good |
vitamin B6 | 0.80 mg | 47 | 4.7 | very good |
phosphorus | 315.57 mg | 45 | 4.5 | very good |
copper | 0.31 mg | 34 | 3.4 | very good |
folate | 132.55 mcg | 33 | 3.3 | good |
pantothenic acid | 1.27 mg | 25 | 2.5 | good |
potassium | 952.54 mg | 20 | 2.0 | good |
molybdenum | 9.08 mcg | 20 | 2.0 | good |
manganese | 0.46 mg | 20 | 2.0 | good |
vitamin A | 169.95 mcg RAE | 19 | 1.9 | good |
magnesium | 78.54 mg | 19 | 1.9 | good |
fiber | 5.16 g | 18 | 1.8 | good |
chromium | 6.38 mcg | 18 | 1.8 | good |
omega-3 fats | 0.43 g | 18 | 1.8 | good |
calcium | 160.52 mg | 16 | 1.6 | good |
vitamin B1 | 0.19 mg | 16 | 1.6 | good |
World's Healthiest Foods Rating |
Rule |
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excellent | DRI/DV>=75% OR Density>=7.6 AND DRI/DV>=10% |
very good | DRI/DV>=50% OR Density>=3.4 AND DRI/DV>=5% |
good | DRI/DV>=25% OR Density>=1.5 AND DRI/DV>=2.5% |
In-Depth Nutritional Profile for Poached Fish with Napa Cabbage
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