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Poached Fish with Napa Cabbage

Enjoy this meal in one that supplies a rich source of health-promoting vitamins C and K as well as selenium and B vitamins. The Healthiest Way of Cooking method we use in this recipe is Healthy Stir-Fry, a great way to prepare food without the use heated oils.

Prep and Cook Time: 20 minutes Ingredients: 3 medium cloves garlic, pressed 4 cups finely shredded Napa cabbage 1 lb thick cod filet, or halibut cut into 1½ inch pieces 1 TBS + 2 cups chicken or vegetable broth 1 TBS fresh minced fresh ginger 1 cup chopped scallion 1 medium sized tomato, chopped and seeds removed 1-1/2 TBS chopped fresh mint 2 TBS fresh lime juice 2 cups mung bean sprouts, chopped (Lay out pile of sprouts on cutting board and chop just a couple of times so they aren't as long as usual.) salt and white pepper to taste 1 TBS toasted sesame seeds

Directions:

1. Press garlic and shred cabbage and let them sit for 5-10 minutes to bring out their health-promoting benefits.
2. Heat 1 TBS broth in a stainless steel wok or large stainless steel skillet. Healthy Stir-Fry ginger and fish in broth for two minutes, stirring constantly.
3. Add rest of broth and bring to a simmer on high heat for about 3 minutes.
4. Add scallion, tomato, mint, lime juice, Napa cabbage, bean sprouts, salt and pepper. Cook for about 3 minutes; you want the cabbage and sprouts to remain crisp.
5. Mix, and remove from heat. Season with salt and pepper and spoon into bowls. Top with sesame seeds.

   Serves 4

Healthy Cooking Tips:

When cutting and cooking cod or halibut for dishes such as this it is best to buy filets that are thick as thin pieces tend to fall apart. You can sear the pieces on all sides by stirring gently before adding the liquid. This will seal in the flavor. The real key to the success of this recipe is to make sure both the cabbage and bean sprouts are still almost raw. By slicing the cabbage very thin you can add it at the end of the cooking with the sprouts. This gives you a dish that tastes fresh and alive.

Nutritional Profile

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 Poached Fish with Napa Cabbage 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.

Poached Fish with Chinese Cabbage 1.00 serving 331.37 grams 180.21 calories Nutrient Amount %DV Nutrient Density World's Healthiest Foods Rating tryptophan 0.31 g 96.9 9.7 excellent vitamin K 66.79 mcg 83.5 8.3 excellent vitamin C 46.68 mg 77.8 7.8 excellent selenium 44.94 mcg 64.2 6.4 very good vitamin B12 (cobalamin) 3.40 mcg 56.7 5.7 very good protein 27.35 g 54.7 5.5 very good vitamin B6 (pyridoxine) 0.80 mg 40.0 4.0 very good folate 132.55 mcg 33.1 3.3 good phosphorus 315.57 mg 31.6 3.2 good vitamin A 1469.18 IU 29.4 2.9 good potassium 952.54 mg 27.2 2.7 good manganese 0.46 mg 23.0 2.3 good dietary fiber 5.16 g 20.6 2.1 good magnesium 78.54 mg 19.6 2.0 good omega 3 fatty acids 0.43 g 17.9 1.8 good calcium 160.52 mg 16.1 1.6 good copper 0.31 mg 15.5 1.5 good World's Healthiest Foods Rating Rule excellent DV>=75% OR Density>=7.6 AND DV>=10% very good DV>=50% OR Density>=3.4 AND DV>=5% good DV>=25% OR Density>=1.5 AND DV>=2.5%

In-Depth Nutritional Profile for Poached Fish with Napa Cabbage

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