You’ll want to include cabbage as one of the vegetables you eat to receive the health benefits provided by the cruciferous vegetable family. Cabbage has anti-inflammatory properties, is rich in antioxidants and in glucosinolates, which help to decrease the risk of developing cancer. At a minimum, include cruciferous vegetables as part of your diet 2-3 times per week, and make the serving size at least 1-1/2 cups. This low-calorie, healthy dish can be paired with brown rice, cous cous or quinoa to complete the meal!
Poached Fish with Napa Cabbage adapted from www.whfoods.com
Prep and Cook Time: 20 minutes
Ingredients:
- 3 medium cloves garlic, pressed
- 4 cups finely shredded Napa cabbage
- 1 lb thick cod filet, or halibut cut into 1½ inch pieces
- 1 TBS + 2 cups chicken or vegetable broth
- 1 TBS fresh minced fresh ginger
- 1 cup chopped scallion
- 1 medium sized tomato, chopped and seeds removed
- 1-1/2 TBS chopped fresh mint
- 2 TBS fresh lime juice
- 2 cups mung bean sprouts, chopped (Lay out pile of sprouts on cutting board and chop just a couple of times so they aren’t as long as usual.)
- salt and white pepper to taste
- 1 TBS toasted sesame seeds
Directions:
- Press garlic and shred cabbage and let them sit for 5-10 minutes to bring out their health-promoting benefits.
- Heat 1 TBS broth in a large stainless steel skillet. Healthy Sauté ginger and fish in broth for two minutes, stirring constantly.
- Add rest of broth and bring to a simmer on high heat for about 3 minutes.
- Add scallion, tomato, mint, lime juice, Napa cabbage, bean sprouts, salt and pepper. Cook for about 3 minutes; you want the cabbage and sprouts to remain crisp.
- Mix, and remove from heat. Season with salt and pepper and spoon into bowls. Top with sesame seeds.
Serves 4, 180 calories per serving
Healthy Cooking Tips:
When cutting and cooking cod or halibut for dishes such as this it is best to buy filets that are thick as thin pieces tend to fall apart. You can sear the pieces on all sides by stirring gently before adding the liquid. This will seal in the flavor. The real key to the success of this recipe is to make sure both the cabbage and bean sprouts are still almost raw. By slicing the cabbage very thin you can add it at the end of the cooking with the sprouts. This gives you a dish that tastes fresh and alive.
“To keep the body in good health is a duty…otherwise we shall not be able to keep our mind strong and clear.” -Buddha
Be Well. ~Meg @REJOOV
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