Health

Maple-Glazed Cod with Baby Bok Choy

21100370

Ingredients

  • 2 tablespoons maple syrup
  • 1 tablespoon low-sodium soy sauce
  • 1 teaspoon sesame oil
  • 1/4 teaspoon crushed red pepper
  • 4 (6-ounce) skinless cod fillets
  • 1 tablespoon canola oil
  • 3 garlic cloves, minced
  • 1 tablespoon chopped fresh ginger
  • 6 heads bok choy, halved
  • 2 tablespoons mirin
  • 1 tablespoon low-sodium soy sauce
  • 1 tablespoon rice wine vinegar
  • 4 teaspoons chopped scallion
  • 2 teaspoons toasted sesame seeds

Preparation


In a glass baking dish, combine maple syrup, 1 tablespoon low-sodium soy sauce, sesame oil and crushed red pepper; add cod fillets and coat in sauce. Refrigerate 30 minutes to 2 hours. Transfer fish to a foil-lined baking sheet. Roast at 475° until cooked through and slightly browned (9-10 minutes). Meanwhile, heat canola oil in a large skillet over medium-high heat; add minced garlic and ginger and cook, stirring, until fragrant (1 minute). Add bok choy, mirin, 1 tablespoon low-sodium soy sauce, and vinegar, and cook, stirring, until greens are wilted and stalks are tender-crisp (3-4 minutes). Divide bok choy and cod among 4 plates; sprinkle fillets with chopped scallion and toasted sesame seeds.


  • Yield: Makes 4 servings (serving size: 6 ounces cod and 1 cup bok choy)

Nutritional Information

Calories per serving: 256
Fat per serving: 7.1g
Saturated fat per serving: 0.8g
Monounsaturated fat per serving: 3.3g
Polyunsaturated fat per serving: 2.5g
Protein per serving: 31g
Carbohydrate per serving: 16g
Fiber per serving: 3g
Cholesterol per serving: 65mg
Iron per serving: 0.0mg
Sodium per serving: 509mg
Calcium per serving: 0.0mg

Good to Know

Serve this slightly sweet, heart-healthy fish with brown rice for a complete meal and added Resistant Starch.

This Recipe Is

CarbLovers Diet Cookbook