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Sweet N' Sour Cod with Cabbage and Broccoli
If you are watching your weight, this is a great health-promoting recipe for you. It's not just low in calories it also adds a wealth of nutrients, especially health-promoting vitamins C and K, to your Healthiest Way of Eating. Enjoy!
Sweet N' Sour Cod with Cabbage and Broccoli Prep and Cook Time: 20 minutes

Ingredients:

Directions:

  1. Slice onion and mince garlic and let sit for 5 minutes to bring out their health-promoting properties.
  2. Mix together all sauce ingredients and simmer in a small saucepan over high heat for about 15 minutes, reducing it to half the volume. Set aside. This will intensify the flavor.
  3. While sauce is reducing, prepare rest of ingredients.
  4. Heat 1 TBS broth in a stainless steel wok or large skillet. Healthy Stir-Fry onion in broth for 1 minute over medium high heat, stirring constantly.
  5. Add garlic, ginger, and cod and continue to stir-fry for another 2 minutes.
  6. Add broccoli and continue to stir-fry for another minute.
  7. Add cabbage and continue to stir-fry for another 2-3 minutes, stirring constantly.
  8. Add sweet n' sour sauce, cilantro, salt and pepper to taste. Sprinkle with sesame seeds.
Serves 4

Serving Suggestion: Serve with


Nutritional Profile

Sweet N Sour Cod with Cabbage and Broccoli
1.00 serving
(270.56 grams)
Calories: 212

NutrientDRI/DV





 protein44%



 copper22%




 folate17%

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 Sweet N' Sour Cod with Cabbage and Broccoli 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.

Sweet N Sour Cod with Cabbage and Broccoli
1.00 serving
270.56 grams
Calories: 212

NutrientAmountDRI/DV
(%)
Nutrient
Density
World's Healthiest
Foods Rating
vitamin B122.55 mcg1069.0excellent
vitamin K73.24 mcg816.9excellent
vitamin C60.06 mg806.8excellent
selenium35.07 mcg645.4very good
protein21.91 g443.7very good
phosphorus252.79 mg363.1good
vitamin B60.57 mg342.8good
copper0.20 mg221.9good
potassium750.75 mg211.8good
manganese0.42 mg211.8good
pantothenic acid1.04 mg211.8good
folate69.31 mcg171.5good
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 Sweet N' Sour Cod with Cabbage and Broccoli

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