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Cod With Ginger Braised Asparagus Recipe

Cod With Ginger Braised Asparagus Recipe

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Ingredients:

Serving

1 egg white
1 tsp whole grain mustard
4 (5 oz) portions pacific cod fish fillets
1/2 cup panko breadcrumbs (see note )
1 grated orange , juice and zest of
1 tbsp butter
2 tsp peeled and chopped fresh ginger
1 garlic clove, sliced
2 lbs asparagus, trimmed
salt
1/2 cup water

Directions:

Preheat broiler.
Whisk together egg white and mustard well, until white is no longer stringy. Lightly brush each fillet on one side with the egg mixture. Mix panko and orange zest and sprinkle over top of each fillet. Gently pat down to ensure that the breading adheres to the fish.
Set the fillets on a baking sheet and broil until golden brown. Turn off broiler and move cod to lowest rack in oven to continue to cook slowly. (When done, fish should be opaque.).
For asparagus, heat butter, ginger and garlic over medium heat in a large sauté pan. When butter begins to froth and garlic begins to soften, add asparagus so that all spears point the same direction. Season with salt and pour in the orange juice and water. Bring to a boil and cook until liquid has reduced to a glaze.
Serve cod with asparagus and spoon any remaining glaze on top.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	142.8 Kcal (598 kJ)
Calories from fat	35.02 Kcal
		% Daily Value*
Total Fat	3.89g	6%
Cholesterol	20.95mg	7%
Sodium	209.94mg	9%
Potassium	605.35mg	13%
Total Carbs	18g	6%
Sugars	7.59g	30%
Dietary Fiber	5.56g	22%
Protein	11.06g	22%
Vitamin C	31.2mg	52%
Iron	4.9mg	27%
Calcium	75.7mg	8%

Amount Per 100 g
Calories	39.47 Kcal (165 kJ)
Calories from fat	9.68 Kcal
		% Daily Value*
Total Fat	1.08g	6%
Cholesterol	5.79mg	7%
Sodium	58.03mg	9%
Potassium	167.31mg	13%
Total Carbs	4.97g	6%
Sugars	2.1g	30%
Dietary Fiber	1.54g	22%
Protein	3.06g	22%
Vitamin C	8.6mg	52%
Iron	1.3mg	27%
Calcium	20.9mg	8%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

2.4

Points
4

PointsPlus

Good Points

low calorie,
low fat,
saturated fat free,
low sodium,
low cholesterol

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