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Sweet N' Sour Cod with Cabbage and Broccoli Print Email


If you are watching your weight, this is a great health-promoting recipe for you. It's not just low in calories it also adds a wealth of nutrients, especially vitamins C and K, to your Healthiest Way of Eating. Enjoy!

1/2 medium onion, sliced medium thick
4 medium cloves garlic, pressed
1 TBS chicken or vegetable broth broth
1 TBS minced fresh ginger
2 cups small broccoli florets, cut into about 1/2-inch pieces with no stem
1 lb cod filet, cut into 1 inch pieces (use thick filets)
4 cups finely shredded green cabbage
2 TBS chopped fresh cilantro
salt and white pepper to taste
1 TBS sesame seeds
Sweet n' Sour Sauce
3 TBS tamari (soy sauce)
¼ cup rice vinegar
¼ cup mirin rice wine
2 TBS chicken or vegetable broth
2 TBS honey
salt and white pepper to taste

Slice onion and mince garlic and let sit for 5 minutes to bring out their health-promoting properties.

Mix together all sauce ingredients and simmer in a small saucepan over high heat for about 15 minutes, reducing it to half the volume. Set aside. This will intensify the flavor.

While sauce is reducing, prepare rest of ingredients.

Heat 1 TBS broth in a stainless steel wok or large skillet. Healthy Stir-Fry onion in broth for 1 minute over medium high heat, stirring constantly.

Add garlic, ginger, and cod and continue to stir-fry for another 2 minutes.

Add broccoli and continue to stir-fry for another minute.
Add cabbage and continue to stir-fry for another 2-3 minutes, stirring constantly.

Add sweet n' sour sauce, cilantro, salt and pepper to taste. Sprinkle with sesame seeds. Serves

Healthy Cooking Tips:
When cutting and cooking cod for dishes such as this it is best to buy filets that are thick cut. Do not use thin pieces because they will fall apart. When making this recipe, you want to prepare all your ingredients before you start cooking. Once you start to stir-fry it goes fast and it is easy to overcook your ingredients if you are still preparing them. It is also important not to rush reducing your sauce. The flavor dilutes some after it is added to the rest of the ingredients, so you want it to have an intense flavor before adding. Make sure you don't cook the cabbage any longer than for 2-3 minutes, as it will begin to release its water and dilute the flavor of your dish. For best results slice it very thin and barely cook it.
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