Soy-Glazed Cod and Bok Choy
Serves4 (1 fillet each)
SWAP ScoreChoose Often
Supporting Wellness at Pantries (SWAP) is a stoplight nutrition ranking system designed to help promote healthy food choices. SWAP ranks food as either green (choose often, supports health), yellow (choose sometimes, can contribute to good health), or red (choose rarely, limited health benefits). These rankings are based on the amount of saturated fat, sodium, and sugar in one serving of the recipe. These nutrients were chosen because they are most associated with chronic disease risk.
Ingredients
- 1 tablespoon honey
- 2 tablespoons low sodium soy sauce
- 1 tablespoon balsamic vinegar
- 4 6-ounce skinless cod fillets
- 1 tablespoon canola oil
- 3 cloves garlic finely chopped
- 4 scallions thinly sliced
- 1 small red chile thinly sliced
- 1 inch piece ginger peeled and grated
- 3 large bok choy (or 1 head cabbage, sliced)
Directions
- Position oven rack 6 inches from broiler and heat broiler.
- In small microwave-safe bowl, whisk together honey, soy sauce and balsamic vinegar. Microwave until slightly thickened, 60 to 90 seconds.
- Pat cod filets dry and season with 1/4 teaspoon salt and 1/2 teaspoon pepper. Spoon half of the glaze over cod and brush to coat. Broil until cod is opaque throughout, 6 to 7 minutes. Spoon remaining glaze over the top.
- Meanwhile, heat oil in a large skillet over medium-high. Add garlic, scallions, chile and ginger and cook, tossing for 30 seconds. Add bok choy or cabbage and ¼ teaspoon salt. Cover and cook for 2 minutes.
- Uncover and cook, tossing, until the bok choy or cabbage is tender, 3 to 4 minutes more (adding 1 to 2 tablespoons water if necessary). Serve with glazed cod.
Nutrition Facts
Soy-Glazed Cod and Bok Choy
Amount Per Serving
Calories 263
Calories from Fat 45
% Daily Value*
Total Fat 5g
8%
Saturated Fat 1g
5%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 2g
Cholesterol 94mg
31%
Sodium 443mg
18%
Potassium 1020mg
29%
Total Carbohydrates 11g
4%
Dietary Fiber 2g
8%
Sugars 7g
Protein 42g
84%
Vitamin A
115%
Vitamin C
91%
Vitamin D0%
Calcium
13%
Iron
15%
* Percent Daily Values are based on a 2000 calorie diet.
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