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Oriental Style Cod


Yield

4

servings

Prep

10

min

Cook

15

min

Ready

30

min

Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, Low Carb
 

Ingredients

2 cups mung bean sprouts
½ medium onions
halved
4 each cod fillets
*
¼ teaspoon salt
teaspoon black pepper
freshly ground
*
¼ cup sesame seeds
paste
6 tablespoons soy sauce, light
½ medium sweet red bell peppers
seeded and cut into strips
3 teaspoons ginger
fresh, minced
½ cup 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: 2015-03-20

Comments

 

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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