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Herb Crusted Cod with Corn-Ginger Broth

 

22

Yield

4

servings

Prep

10

min

Cook

30

min

Ready

45

min

Low Cholesterol, Trans-fat Free, High Fiber
 

Ingredients

4 each cod fillets
*
¼ cup cilantro
¼ cup italian parsley
cup olive oil, extra-virgin
2 teaspoons garlic
chopped
4 cups chicken broth
4 ears corn
*
8 heads bok choy

Directions

Place bread crumbs and fresh herbs in a food processor with one teaspoon garlic and purée until well blended, about 3 minutes.

Preheat oven to 400℉ (200℃).

Dredge fish fillets in olive oil and then in bread crumb mixture, making sure the fish is well coated on one side only.

Bake fish fillets crumb side up on a non-stick baking pan until desired doneness.

In a non-reactive saucepan add corn, chicken stock and sliced ginger.

Cook until corn is very soft, about 15 to 20 minutes.

Purée in a blender at high speed then strain through a fine sieve.

Return broth to saucepan and keep warm.

Sauté baby bok choy in a non-stick sauté pan using ½ tablespoon of olive oil, one teaspoon garlic, salt and pepper to taste.

Sauté until just wilted.

Place a bed of bok choy on a heated dinner plate or wide bowl and carefully place fish on top.

Spoon sauce around and serve immediately.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 1932g (68.1 oz)
Amount per Serving
Calories 36732% of calories from fat
 % Daily Value *
Total Fat 13g 20%
Saturated Fat 2g 11%
Trans Fat 0g
Cholesterol 7mg 2%
Sodium 1438mg 60%
Total Carbohydrate 15g 15%
Dietary Fiber 17g 68%
Sugars g
Protein 63g
Vitamin A 1508% Vitamin C 1270%
Calcium 178% Iron 79%
* based on a 2,000 calorie diet How is this calculated?

 

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