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WHFoods Menu: Seafood Asparagus with Garlic Mirin Sauce
This easy-to-prepare recipe adds a combination of flavors that makes it both a complex and delicious addition to the World's Healthiest Foods 7-Day Menu. The crimini mushrooms and asparagus in this recipe are excellent sources or many B vitamins as well a selenium and the cod is an excellent source of low calorie protein. In fact, this dish (without the brown rice) contains only 254 calories so it's an exceptionally good dish for those looking to lose a few extra pounds! Note: You will need to prepare ½ cup brown rice for this meal. This can be done ahead of time. Follow the directions on the package for best results.
  Prep and Cook Time: 20 minutes

Ingredients:
  • 1/4 cup onion, sliced 1/2-inch thick
  • 5-7 TBS chicken or vegetable broth
  • 1-2 tsp
  • 2 medium cloves garlic, chopped
  • 1/3 cup fresh crimini mushrooms, quartered and sliced
  • 1 cup cut in 1/2" pieces on diagonal (discard tough ends)
  • 3 oz cod fillet cut into 1-inch pieces
  • 3 oz salmon fillet, cut into 1-inch pieces
  • 1 TBS fresh lemon juice
  • 1 TBS mirin wine
  • 1 tsp tamari soy sauce, plus more to taste
  • 1/4 cup cherry tomatoes cut in quarters
  • 1/4 cup chopped fresh cilantro
  • pinch red pepper flakes
  • Sea salt and white pepper
  • Serve over 1/2 cup cooked brown rice

Directions:

  1. Slice onion and chop garlic and let sit for 5-10 minutes.
  2. Heat 3 TBS broth in a 12-inch stainless steel skillet, covered. Add onion to pan and saute over medium high heat for 2 minutes, covered.
  3. Add 2 TBS broth, ginger, garlic, and mushrooms. Continue to cook, covered, for another 3 minutes, stirring occasionally. You may need to turn down the heat.
  4. Add asparagus, cod and salmon, lemon juice, mirin, red pepper flakes, and tamari and stir to combine. Add 1-2 TBS additional broth if needed. Cover and simmer for 2- 3 minutes on medium heat. The fish will be opaque and asparagus bright green when done.
  5. Turn off heat and toss in tomatoes and cilantro. Season to taste with salt and pepper. Serve over rice.
Serves 1

Nutritional Profile

Stir Fried Seafood with Asparagus
1.00 serving
(368.99 grams)
Calories: 254

NutrientDRI/DV


 selenium106%

 protein74%

 copper72%






 folate40%






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 WHFoods Menu: Seafood Asparagus with Garlic Mirin Sauce 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.

Stir Fried Seafood with Asparagus
1.00 serving
368.99 grams
Calories: 254

NutrientAmountDRI/DV
(%)
Nutrient
Density
World's Healthiest
Foods Rating
vitamin B123.14 mcg1319.3excellent
selenium58.13 mcg1067.5excellent
protein36.86 g745.2very good
copper0.65 mg725.1very good
pantothenic acid2.48 mg503.5very good
vitamin C36.36 mg483.4very good
vitamin K43.19 mcg483.4very good
vitamin B60.72 mg423.0good
phosphorus291.52 mg422.9good
folate160.01 mcg402.8good
vitamin D149.82 IU372.6good
potassium1091.86 mg312.2good
manganese0.55 mg281.9good
molybdenum11.15 mcg251.8good
vitamin B10.26 mg221.5good
World's Healthiest
Foods Rating
Rule
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 WHFoods Menu: Seafood Asparagus with Garlic Mirin Sauce

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