Cod Stir-Fry with Snap Pea
- Serves
- Total time
- 25 min
- Heat
- High heat
- Per serving
- 399 cal
Diabetes-friendly Gluten-free Heart-healthy High-protein Liver-friendly
Contains: Fish, Soy
Ingredients
| Amount | Ingredient | Grams |
|---|---|---|
| 2 tbsp | canola oil | 28 g |
| 1 tbsp | fresh ginger, grated | 6 g |
| 3 | garlic cloves, minced | 9 g |
| 1 1/2 tbsp | low-sodium gluten-free tamari | 24 g |
| 1 tbsp | lime juice | 15 g |
| 3 tbsp | green onion tops, sliced | 18 g |
| 1 cup | brown rice, uncooked | 190 g |
| 1 lb | cod fillets | 454 g |
| 2 cups | green peas | 290 g |
Steps
- Rice. Cook the brown rice by the package directions without salt; it takes about 40 minutes, so start it first.
- Prep. Slice the cod thin and cut the peas into bite-size pieces. Mix the tamari with the lime juice.
- Sear. Heat half the oil in a wide pan until it shimmers. Sear the cod 3 to 4 minutes, then move it to a plate.
- Vegetables. Add the rest of the oil, the ginger and garlic, then the peas. Stir-fry 3 to 4 minutes until bright and crisp-tender.
- Toss. Return the cod, pour in the sauce and toss 1 minute. Serve over the rice with green onion tops.
Searing in batches keeps the pan hot. Ginger, garlic and lime add punch, so a small amount of low-sodium tamari goes a long way.
Even low-sodium tamari is salty. Measure it; do not pour from the bottle.
Done when: Chicken 165°F (74°C), pork 145°F (63°C), fish 145°F (63°C), tofu golden on two sides.
Fixes
- Soggy?
- The pan was not hot enough or too full. Cook in two batches.
- Too sharp?
- Add a splash of water to the sauce.
Variations: Add chili flakes for heat or finish with sesame seeds.
Keeps: 3 days in the fridge.
Estimated nutrition per serving
| Calories | 399 |
|---|---|
| Protein | 29 g |
| Carbohydrates | 48 g |
| Fiber | 6.1 g |
| Net carbs | 41.9 g |
| Added sugar | 0 g |
| Fat | 9 g |
| Saturated fat | 0.9 g |
| Sodium | 256 mg |
| Potassium | 809 mg |
| Phosphorus | 470 mg |
Estimates from standard ingredient data; brands and portions vary. Values are per serving and do not change when you scale the recipe. Compare with your own daily targets
For general information only. Not medical advice. Always follow the guidance of your doctor or dietitian, especially for kidney, liver or diabetes diets.
Tom W.