Poached Cod with Cabbage and Peas

9 25 235
Ingredients Minutes Calories
Prep Cook Servings
10 min 15 min 4
Poached Cod with Cabbage and Peas
Health Rating

Ingredients


1/2 cabbage Napa cabbage, raw (roughly chopped)
1 tbsp Extra virgin olive oil
1 tbsp Butter, grass fed, unsalted
1/8 tsp Black pepper
1/2 tsp Himalayan sea salt
1/2 cup Frozen green peas
2 cup Vegetable stock/broth
1/4 cup Lemon juice
4 fillet (6oz) Atlantic Cod (or flounder or trout)

Instructions


Heat the oil and butter in a large skillet over medium heat. Add the cabbage, the pepper, and 1/2 tsp of the salt and sauté until soft and golden, 5 to 6 minutes. Add the peas and cook another minute. Remove from skillet to a plate, cover with foil, and set aside.

Add the broth, lemon juice, and remaining salt to the skillet and bring to a simmer. Place the cod in the pan and poach, covered, until opaque, about 4 minutes total, flipping carefully once. Transfer the cabbage and cod to plates.

Boil the poaching liquid over high heat until slightly thickened, about 2 minutes. Spoon over the cabbage and cod before serving.

Nutrition Facts

Per Portion

Calories 235
Calories from fat 69
Calories from saturated fat 34
Total Fat 7.7 g
Saturated Fat 3.8 g
Trans Fat 0.0 g
Polyunsaturated Fat 3.2 g
Monounsaturated Fat 8.0 g
Cholesterol 81 mg
Sodium 673 mg
Potassium 1014 mg
Total Carbohydrate 8.9 g
Dietary Fiber 2.7 g
Sugars 3.2 g
Protein 33 g

Dietary servings

Per Portion


Fruit 0.1
Meat 1.9
Meat Alternative 0.2
Vegetables 2.9

Energy sources


Pygal15%420.31839284301714117.0609873134375429%463.65066857185235221.5071338979171955%293.5227856786357209.8914036684535615%29%55%CarbohydratesFatProtein
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