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Black Cod Fillets Poached in Five-Spice Broth with Baby Bok Choy and Udon

posted in: Black, Dinner, Fillets 0

recipe image

Ingredients:

  • Two 6-oz/170-g black cod fillets
  • salt
  • ground black pepper
  • 1 3/4 cups/420 ml chicken broth
  • 1 tbsp dry sherry
  • 1 tsp soy sauce, plus more if needed
  • 1 tsp sugar
  • 1 tsp five-spice powder
  • 1 tsp toasted sesame oil
  • 1 tbsp vegetable oil
  • 3 heads baby bok choy, cored and thinly sliced on the diagonal (see “It's that easy”), leaves separated from stalks
  • 1 carrot, peeled and thinly sliced on the diagonal (see “It's that easy”)
  • 1 tbsp peeled and minced fresh ginger
  • 3 oz/85 g udon noodles
  • 1 green onion, white and tender green parts, thinly sliced on the diagonal (see “It's that easy”)
  • 2 tsp minced fresh cilantro
  • 1 tsp sesame seeds
Servings: 2

Instructions:
  1. 1. Pat the fillets dry and sprinkle all over with salt and pepper.
  2. 2. In a small bowl, whisk together the chicken broth, sherry, soy sauce, sugar, five-spice powder, and sesame oil. Set aside.
  3. 3. Heat a 12-in/30.5-cm skillet with a lid over medium-high heat and add the vegetable oil. When the oil shimmers, add the bok choy stems, carrot, and ginger and sauté until the bok choy turns bright green and the ginger is fragrant, about 2 minutes. Add the broth mixture and bring to a simmer. Add the noodles and give them a stir to keep them from sticking. When the broth returns to a simmer, top the noodles and veggies with the fish, bok choy leaves, and green onion. Cover, reduce the heat to low, and simmer until the noodles and fish are tender and cooked through, about 4 minutes. Taste and add more soy sauce or pepper if the mix needs it.
  4. 4. Divide the noodles and fish between two warmed shallow bowls and ladle the broth and vegetables over. Garnish with the cilantro and sesame seeds and serve hot.


Estimated Nutrient Breakdown:


Calories: 1,055.75
Weight: 1,218.88g
Total Fat: 29.67g
Saturated Fat: 4.05g
Trans-Fat: 0.11g
Monounsaturated Fat: 15.50g
Polyunsaturated Fat: 7.45g
Protein: 87.63g


Cholesterol: 159.07g
Sodium: 2,824.49g
Calcium: 355.77g
Magnesium: 238.64g
Potassium: 2,975.79g
Iron: 5.53g
Zink: 4.44g
Phosphorus: 1,099.27


Vit A: 606.65
Vit B1: 0.66
Vit B2: 0.83
Vit B3: 17.25
Vit B6: 1.90
Vit B12: 3.10
Vit D: 122.47
Vit E: 122.47
Vit K1: 150.96

Notes:

Caution: Sulfites
Health Notes: Peanut-Free,Tree-Nut-Free,
Notes: I be mad for plug-ins, because they are interesting.


Author: Epicurious
Tags: Wild Food Box,Black,Fillets

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