Seared Cod with Chiles

Diabetes Appropriate
Dairy-free
Egg-free
Nut-free
Heart-Healthy
Low-Calorie
Low-Carbohydrate
Low-Cholesterol
Low-Fat
Low-Saturated Fat
Low-Sodium
Low-Sugar
Weight Management
Dish type
Dinner
Serves
6
Ready in
20 minutes

Ingredients

  • 2/3 cup low-sodium chicken broth
  • 1 tbsp. low-sodium soy sauce
  • 2 tbsp. rice vinegar
  • 1 tbsp. chili sauce
  • 1 tsp. plus 1?4 cup cornstarch, divided
  • 1 1/2 lbs. cod fillets
  • 1/2 tsp. garlic pepper
  • 2 tbsp. vegetable oil
  • 1/2 small onion, thinly sliced
  • 1 tsp. peeled, grated fresh gingerroot
  • 2 to 3 small Thai red chiles, seeded, cored and finely minced*
  • 2 garlic cloves, minced

Directions

Prep Time
10 minutes
Cook Time
10 minutes
Ready in
20 minutes
  1. In a small bowl combine broth, soy sauce, vinegar and chili sauce. Stir in 1 teaspoon of the cornstarch; set aside.
  2. Place remaining 1?4 cup cornstarch in a shallow dish. Sprinkle fillets with garlic pepper, then dip in cornstarch, coating both sides.
  3. In a large nonstick skillet heat oil over medium-high heat. Add fillets; cook 3 minutes. Turn and cook 2 minutes more to sear. Transfer fillets to a platter.
  4. Increase heat to high. Add onion, ginger, chiles and garlic to same skillet; cook 30 seconds. Reduce heat to medium; stir in broth mixture. Cook and stir until mixture begins to thicken. Return fillets to skillet, spooning sauce over fish to coat. Cook, covered, 3 to 5 minutes or until fish flakes easily with fork. Serve fillets with sauce.

Nutritional Information

Serving Size
1
Per Serving
Calories 135, Calories Fat 44, Total Fat 5g, Saturated Fat 0g, Cholesterol 48mg, Sodium 428mg, Carbohydrate 5g, Protein 16g
Serving Size1
Calories135
Calories Fat44
Calories (fat) extra32
Total Fat5g
Total Fat (extra)8
Saturated Fat0g
Saturated Fat (extra)4
Cholesterol48mg
Cholesterol (extra)16
Sodium428mg
Sodium (extra)18
Potassium276mg
Carbohydrate5g
Carbohydrate (extra)2
Fiber0g
Fiber (extra)1
Sugars1g
Protein16g
Omega30g
Vitamin A89IU
Vitamin A (extra)2
Vitamin C6mg
Vitamin C (extra)10
Iron0mg
Iron (extra)2