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Poached Fish with Napa Cabbage
Add this easy-to-prepare meal-in-one to your Healthiest Way of Eating this week. It only contains 180 calories!
Poached Fish with Napa Cabbage Prep and Cook Time: 20 minutes

Ingredients:

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 large stainless steel skillet. Healthy Sauté 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

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

Poached Fish with Chinese Cabbage
1.00 serving
(331.37 grams)
Calories: 180

NutrientDRI/DV





 protein55%



 copper34%

 folate33%




 fiber21%






 calcium16%


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
Calories: 180

NutrientAmountDRI/DV
(%)
Nutrient
Density
World's Healthiest
Foods Rating
vitamin B123.40 mcg14214.2excellent
selenium44.94 mcg828.2excellent
vitamin K66.79 mcg747.4very good
vitamin C46.68 mg626.2very good
protein27.35 g555.5very good
vitamin B60.80 mg474.7very good
phosphorus315.57 mg454.5very good
copper0.31 mg343.4very good
folate132.55 mcg333.3good
potassium952.54 mg272.7good
pantothenic acid1.27 mg252.5good
manganese0.46 mg232.3good
fiber5.16 g212.1good
molybdenum9.08 mcg202.0good
magnesium78.54 mg202.0good
vitamin A169.95 mcg RAE191.9good
chromium6.38 mcg181.8good
omega-3 fats0.43 g181.8good
calcium160.52 mg161.6good
vitamin B10.19 mg161.6good
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 Poached Fish with Napa Cabbage

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