WHFoods Menu: Seafood Asparagus with Garlic Mirin Sauce

This easy-to-prepare recipe adds a combination of flavors that makes it both a complex and delicious addition to the World's Healthiest Foods 7-Day Menu. The crimini mushrooms and asparagus in this recipe are excellent sources or many B vitamins as well a selenium and the cod is an excellent source of low calorie protein. In fact, this dish (without the brown rice) contains only 254 calories so it's an exceptionally good dish for those looking to lose a few extra pounds! Note: You will need to prepare ½ cup brown rice for this meal. This can be done ahead of time. Follow the directions on the package for best results.

Prep and Cook Time: 20 minutes

Ingredients:

Directions:

  1. Slice onion and chop garlic and let sit for 5-10 minutes.
  2. Heat 3 TBS broth in a 12-inch stainless steel skillet, covered. Add onion to pan and saute over medium high heat for 2 minutes, covered.
  3. Add 2 TBS broth, ginger, garlic, and mushrooms. Continue to cook, covered, for another 3 minutes, stirring occasionally. You may need to turn down the heat.
  4. Add asparagus, cod and salmon, lemon juice, mirin, red pepper flakes, and tamari and stir to combine. Add 1-2 TBS additional broth if needed. Cover and simmer for 2- 3 minutes on medium heat. The fish will be opaque and asparagus bright green when done.
  5. Turn off heat and toss in tomatoes and cilantro. Season to taste with salt and pepper. Serve over rice.
Serves 1
privacy policy and visitor agreement | who we are | site map | what's new
For education only, consult a healthcare practitioner for any health problems.
© 2001-2017 The George Mateljan Foundation, All Rights Reserved