My healthy one-dish meal is baked cod fish with rice.
Ingredients (serves 4):
1 1/4 pound cod fillets
1 piece (4-inch size) fresh ginger, peeled and cut into matchsticks
6 scallions, shredded
2 cloves garlic, finely chopped
1 piece (4-inch size) fresh ginger, peeled and cut into matchsticks
6 scallions, shredded
2 cloves garlic, finely chopped
1 tablespoon soy sauce
1 tablespoon wine vinegar
1 teaspoon sesame oil
Hot cooked rice (amount depending on diet requirements)
1 tablespoon wine vinegar
1 teaspoon sesame oil
Hot cooked rice (amount depending on diet requirements)
Preparation:
1. Preheat the oven to 400 degrees F/204 degrees C.
2. Prepare the ingredients as said above.
3. Arrange each cod fillet in the center of its own large square of foil.
4. Scatter over the ginger, scallions and garlic. Drizzle each piece of fish with a little soy sauce, vinegar and sesame oil.
5. Pull the corners of the foil together and fold over the edges to make a tent around each fillet.
6. Place the fish bundles on a baking sheet and bake in the oven for 20 minutes.
This meal is healthy because:
1. Fish is lean meat and does not have much fat content.
2. The cooking method (baking) does not require any adding of extra oil.
4. Little salt is used (other than a bit of soya sauce for flavouring).
3. The entire dish is low in fat and carbohydrates (discounting the rice).
Nutrition:
144 calories, 2 grams fat, 4 grams carbohydrates, 26 grams protein per serving.
| Calculated: | per serving | ||
| Calories (kcal) | 144 | ||
| % Calories From Fat | 13.9%  | ||
| % Calories From Carbs | 11% | ||
| % Calories From Protein | 75.2% | ||
| Total Fat (g) | 2 | Vitamin B6 (mg) | 0.4 |
| Saturated Fat (g) | trace | Vitamin B12 (mcg) | 1.3 |
| Monounsat Fat (g) | 1 | Thiamin B1 (mg) | 0.1 |
| Polyunsaturated Fat (g) | 1 | Riboflavin B2 (mg) | 0.1 |
| Cholesterol (mg) | 61 | Folacin (mcg) | 26 |
| Sodium (mg) | 596 | Niacin (mg) | 3 |
| Potassium (mg) | 694 | Caffeine (mg) | 0 |
| Total Carb (g) | 4 | Alcohol (kcal) | 0 |
| Dietary Fiber (g) | 1 | % Refuse | 0 |
| Protein (g) | 26 | ||
| Calcium (mg) | 44 | Food Exchanges | |
| Iron (mg) | 1 | Grain (Starch) | 0 |
| Zinc (mg) | 1 | Lean Meat | 3 1/2 |
| Vitamin C (mg) | 7 | Vegetable | 1/2 |
| Vitamin A (i.u.) | 169 | Fruit | 0 |
| Vitamin A (r.e.) | 28.5 | NonFat Milk | 0 |
| Fat | 0 | ||
| Other Carbs | 0 | ||
The dish itself does not contain much dietary fibre. However, a side dish of salad can be very easily prepared to take care of this insufficiency.
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