Poached Cod with Cabbage and Peas

9 25 247
Ingredients Minutes Calories
Prep Cook Servings
10 min 15 min 4
Poached Cod with Cabbage and Peas
Health Highlights

Ingredients


1/2 cabbage Napa cabbage, raw (roughly chopped)
1 tbsp Extra virgin olive oil
1 tbsp Butter, grass fed, unsalted
1 dash 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 247
Calories from fat 68
Calories from saturated fat 23.1
Total Fat 7.6 g
Saturated Fat 2.6 g
Trans Fat 0.0 g
Polyunsaturated Fat 3.2 g
Monounsaturated Fat 8.0 g
Cholesterol 81 mg
Sodium 1389 mg
Potassium 1011 mg
Total Carbohydrate 12.0 g
Dietary Fiber 4.6 g
Sugars 2.3 g
Protein 35 g

Dietary servings

Per Portion


Fruit 0.1
Meat 1.9
Meat Alternative 0.2
Vegetables 2.9

Energy sources


Pygal16%421.40537989383625117.6329720368741428%464.2901185599712219.397508338885857%294.1713497335716213.2621272978567516%28%57%CarbohydratesFatProtein

Meal Type(s)





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