Oh my… have you tried black cod yet?! It’s my new favorite fish. It’s flavorful and velvety, just like butter! Black Cod is truly an amazing fish. Rich in Omega-3 oils, black cod is a natural choice for those heart conscience consumers.
Wild Alaskan cod is a cold-water fish also known as black cod or sablefish. It is low in mercury, a toxic element that occurs naturally in the earth’s crust, and high in the omega-3 fatty acids eicosapentaenoic acid, or EPA, and docosahexaenoic acid, or DHA, which have tremendous heart health benefits. Wild Alaskan cod contains as much EPA and DHA as wild salmon, according to the U.S. Department of Agriculture. EPA and DHA are extremely low in the American diet.
Cook Time: 30 Min. • Serves: 2 • Calories: 580 • Total Fat: 22 grams • Protein: 47 grams
Enough with all the science mumbo-gumbo! Let’s get to the good part of this blog.. the cooking! Tempt your little taste buds with this Asian inspired recipe that’s bursting with savory flavor!
For the Main Dish:
- 2 6-7 oz Black Cod Filets
- 1 Cup Mushrooms
- 1 Cup Bok Choy
- 1 ½ Cup Chow Mein Noodles
- 2 Garlic Cloves, Crushed
- 1 Tablespoon Sesame Oil
- 1 Tablespoon Brown Rice Vinegar
- Salt and Pepper to taste
For the Soy Ginger Marinade (Makes 2 Portions):
- ¾ Cup Pure Maple Syrup
- 4 Garlic Cloved, Minced
- 1 ½ Tablespoon Fresh Ginger, minced
- ¼ Cup Lite Soy Sauce
- 2 Tablespoon Sesame Oil
- Preheat the oven to 375F and bring about 3 cups of water to a boil in a large sauce pan.
- In a heated wok or frying pan, drizzle in 1 tablespoon sesame seed oil.
- Add garlic, and ginger, stir around for about 15 seconds, then add the lite soy sauce
- Cook for 1 minute on a low heat, then pour in the maple syrup. Increase heat and bring to a boil for 1 minute, reduce heat.
- Heat should be on a medium-low now, drizzle in the rest of the sesame oil and salt to taste, and simmer for 10 minutes
- Meanwhile, chop your bok choy and slice your mushrooms.
- Add the chow mein noodles to the pot of boiling water and season lightly with olive oil and salt. Drain and set aside when done.
- Cover the bottom of a small casserole dish with a bit of olive oil spray and place each fish filet down. Cover the filets with the soy ginger sauce and add them to the oven for about 10-12 minutes.
- While the fish is baking add the mushrooms and bok choy to the same pan that you made the sauce in and sauté for about 1 minute.
- Add the brown rice vinegar to the veggies and sauté for about 4 more minutes until the mushrooms brown and most of the vinegar has been absorbed.
- Mix the veggies with the chow mein noodles and plate next to each cod filet.
- Pour the remainder of the sauce over each cod filet and eat while warm!
Look below for all the nutrition facts as well as a break down of the nutrition for all the ingredients!
|Ingredient||Linked To Nutritional Value||Cal||Fat||Carb|
|12 Ounce-weight cod||Fish, cod, ckd||182.25||2.05||0|
|1 Cup mushrooms||Mushrooms, fresh, pces/slices||7.7||0.15||1.15|
|1 Cup bok choy||Cabbage, bok choy, baby, ckd||7.6||0||1.55|
|2 Each garlic||Garlic, cloves, fresh||4.5||0.05||1|
|1 Tablespoon sesame oil||Oil, sesame (Eden)||60.05||7.05||0|
|1 Tablespoon rice vinegar||Vinegar, brown rice (Spectrum Naturals)||5.05||0||1.05|
|1.5 Cup noodles||Chow Mein Noodles, dry||177.9||10.4||19.45|
|1 Each ginger soy marinade||134.8||2.4||28.6|
Love to hear you thoughts below!