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Poached Fish with Chinese Cabbage

This dish is a great way to have healthy, fresh, crisp vegetables combined with the delicate flavor of fish and a zesty light broth. In fact, it is important to not overcook the vegetables. It is a complete meal and can be made in just 20 minutes from start to finish. Using our Healthy Stir-Fry method gives you a healthier way to cook without heated oils or compromising taste.

Poached Fish with Chinese Cabbage Prep and Cook Time: 20 minutes

Ingredients:
1 lb thick snapper filet,or halibut cut into 1 inch pieces
2 cups + 1 TBS chicken or vegetable broth
1 TBS fresh minced fresh ginger
3 medium cloves garlic,pressed
1 cup chopped scallion
4 cups finely shredded Chinese cabbage
1 medium sized tomato seeds removed and chopped
1 TBS chopped fresh mint
2 TBS fresh lime juice
2 cups mung bean sprouts, chopped (Lay out pile of sprouts on cutting board and chop just a couple of times so they aren't as long as usual.)
salt and white pepper to tast
1 TBS toasted sesame seeds

Directions:


  1. Heat 1 TBS broth in a non-stick wok or large skillet. Healthy Stir-Fry ginger and fish in broth for two minutes, stirring constantly.
  2. Add rest of broth and bring to a simmer on high heat for about 3 minutes.
  3. Add scallion, tomato, mint, lime juice, Chinese cabbage, bean sprouts salt and pepper. You want the cabbage and sprouts to remain crisp, about 3 minutes.
  4. Mix, and remove from heat. Season with salt and pepper and spoon into bowls. Top with sesame seeds.

    Serves 4

Healthy Cooking Tips: When cutting and cooking snapper or halibut for dishes such as this it is best to buy filets that are thick cut. Do not use thin pieces because they will fall apart. Sear the pieces on all sides if possible 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 with the sprouts right before serving. This gives you a dish that is very fresh and alive tasting.

Nutritional Profile

Introduction to Recipe Rating System Chart

The following chart shows the nutrients for which this recipe is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this recipe; the %Daily Value (DV) that that amount represents (similar to other information presented in the website, this DV is calculated for a 25-50 year old healthy woman); the nutrient density rating; and, the recipe's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. Read more about our Food and Recipe Rating System.

Poached Fish with Chinese Cabbage
1.00 serving
180.21 calories
Nutrient Amount %DV Nutrient
Density
World's Healthiest
Foods Rating
tryptophan 0.31 g 96.9 9.7 excellent
vitamin K 66.79 mcg 83.5 8.3 excellent
vitamin C 46.68 mg 77.8 7.8 excellent
selenium 44.94 mcg 64.2 6.4 very good
vitamin B12 (cobalamin) 3.40 mcg 56.7 5.7 very good
protein 27.35 g 54.7 5.5 very good
vitamin B6 (pyridoxine) 0.80 mg 40.0 4.0 very good
folate 132.55 mcg 33.1 3.3 good
phosphorus 315.57 mg 31.6 3.2 good
vitamin A 1469.18 IU 29.4 2.9 good
potassium 952.54 mg 27.2 2.7 good
manganese 0.46 mg 23.0 2.3 good
dietary fiber 5.16 g 20.6 2.1 good
magnesium 78.54 mg 19.6 2.0 good
omega 3 fatty acids 0.43 g 17.2 1.7 good
calcium 160.52 mg 16.1 1.6 good
copper 0.31 mg 15.5 1.5 good
World's Healthiest
Foods Rating
Rule
excellent DV>=75% OR Density>=7.6 AND DV>=10%
very good DV>=50% OR Density>=3.4 AND DV>=5%
good DV>=25% OR Density>=1.5 AND DV>=2.5%

In Depth Nutritional Profile for Poached Fish with Chinese Cabbage

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