Healthy Sauteed Seafood with Asparagus - 20.23g Carbs, 4.19g Fiber, 7.76g Sugar
From: The George Mateljan Foundation
This easy-to-prepare recipe adds a combination of flavors that is
both complex and delicious to your Healthiest Way of Eating. It is
also a very good source of health-promoting vitamins D, K and B12.
Enjoy!
Prep and Cook Time: 25 minutes
1 medium onion, cut in half and sliced medium thick
1 Tbsp chicken or vegetable broth
1 Tbsp minced fresh ginger
3 medium cloves garlic, chopped
2 cups fresh sliced shiitake mushrooms
1 bunch thin asparagus, cut in 2" lengths (discard bottom fourth)
1/4 cup fresh lemon juice
2 Tbsp tamari (soy sauce)
2 Tbsp mirin wine
Pinch red pepper flakes
3/4 lb cod fillet cut into 1 inch pieces
8 large scallops
8 large shrimp, peeled and deveined
1 cup cherry tomatoes cut in quarters
1/4 cup chopped fresh cilantro
Salt and white pepper to taste
Slice onion and chop garlic and let sit for 5-10 minutes to enhance
its health-promoting benefits.
Heat 1 Tbsp broth in a stainless steel wok or 12 inch skillet. Healthy
Stir-Fry onion in broth over medium high heat for 2 minutes, stirring
constantly. Add ginger, garlic, mushrooms and asparagus. Continue to
stir-fry for another 3 minutes, stirring constantly.
Add lemon juice, tamari, mirin, red pepper flakes, cod, scallops, and
shrimp and stir to mix well. Cover and simmer for just about 5 minutes
stirring occasionally on medium heat.
Toss in tomatoes, cilantro, salt and pepper. Serve.
Serving Suggestions: Serve with Brown Rice
Serves: 4
Total Weight: 368.99g
Nutrition per Serving:
254.42 Calories, 21.94 Calories from Fat, 4.0 Calories from Saturated Fat,
36.86g Protein, 20.23g Carbs, 4.19g Dietary Fiber, 0.57g Soluble Fiber,
2.50g Insoluble Fiber, 7.76g Total Sugar, 3.45g Monosaccharides,
0.55g Disaccharides, 2.85g Other Carbs, 2.44g Total Fat, 0.44g Saturated Fat,
0.37g Mono Fat, 0.73g Poly Fat, 0g Trans Fatty Acids, 79.76mg Cholesterol
86.59mg Calcium, 2.31mg Iron, 73.41mg Magnesium, 291.52mg Phosphorus,
1091.86mg Potassium, 58.13mcg Selenium, 674.29mg Sodium
