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Oriental Style Cod

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. Prep
10 min.
Cook
15 min.
Ready In
30 min.
4 servings
Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, Low Carb
 
Metric measurements

Ingredients

2cups mung bean sprouts
1/2medium onion halved
4each cod fillets *
1/4teaspoon salt
1/8teaspoon black pepper freshly ground*
1/4cup sesame seeds paste
6tablespoons soy sauce, light
1/2medium sweet red bell pepper seeded and cut into strips
3teaspoons ginger fresh, minced
1/2cup snow pea pods stringed
* not incl. in nutrient facts

Directions

Put sprouts in shallow 10 inch microwave safe dish.

Separate onion into pieces, tuck into sprouts.

Season cod with salt and pepper.

Spread sesame paste over fillets, roll up with paste inside.

Place on vegetables. Sprinkle fish with 1 tablespoon soy sauce and 1 teaspoon ginger.

Cover with microwave safe plastic wrap, turn back 1 corner.

Microwave on High 3 minutes.

Scatter bell pepper and snow peas over cod.

Cover with wrap, turn back 1 corner and microwave 5 minutes.

Let stand covered 1 minute.

Combine remaining soy sauce and ginger and serve with fish.

First published: last updated: 2012-09-23

Nutrition Facts

Serving Size 95g (3.4 oz)
Amount per Serving
Calories 10151% of calories from fat
 % Daily Value *
Total Fat 6g 9%
Saturated Fat 1g 4%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 1052mg 44%
Total Carbohydrate 3g 3%
Dietary Fiber 2g 9%
Sugars g
Protein 12g
Vitamin A 12% Vitamin C 50%
Calcium 11% Iron 14%
* based on a 2,000 calorie diet How is this calculated?
 
 
 
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