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Thai-Style Cod with Seaweed
Thai restaurants are very popular. Yet, sometimes the dishes are too rich for some people. This Thai-style dish is a rich tasting, healthy version we created for you with many nutritional benefits. It is another delicious way to include more sea vegetables in your diet.
Thai-Style Cod with Seaweed Prep and Cook Time: 30 minutes

Ingredients:
  • 4 medium pieces dried wakame seaweed soaked in 1 cup hot water (you should have about 3/4 cup seaweed after soaked and chopped)
  • 8 oz thick rice noodles
  • 2 TBS minced fresh ginger
  • 3 medium cloves garlic, pressed
  • 1/2 tsp turmeric
  • 6 oz can coconut milk
  • 1 lb cod cut into 1-inch pieces (thick cut)
  • 1/2 cup chopped fresh cilantro
  • 1-1/2 cup chopped scallion
  • 3 TBS fresh lemon juice
  • 2 medium tomatoes, seeds removed and chopped, about 3/4 inch pieces
  • 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

Directions:

  1. Rinse and soak wakame seaweed for about 10 minutes, or until soft. Save soaking water.
  2. Bring water to a boil and cook noodles according to package directions. When cooked, drain noodles and divide between 4 bowls.
  3. While noodle water is coming to a boil, mince ginger and garlic. Heat 1 TBS of the seaweed water in a stainless steel wok or large skillet. Healthy Stir-Fry ginger, garlic and cod in seaweed water for 2 minutes, stirring constantly.
  4. Add chopped wakame, turmeric, coconut milk, and the rest of seaweed water and simmer on medium-high heat for about 5 minutes.
  5. Add cilantro, scallion, lemon juice, and tomatoes. Turn off heat and season with salt and pepper to taste. Ladle over noodles and top with mung bean sprouts.
Serves 4

Nutritional Profile

Thai Style Snapper with Seaweed
1.00 serving
(436.41 grams)
Calories: 471

NutrientDRI/DV

 vitamin K148%




 protein62%



 copper44%


 folate33%




 iron27%


Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Thai-Style Cod with Seaweed is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Thai Style Snapper with Seaweed
1.00 serving
436.41 grams
Calories: 471

NutrientAmountDRI/DV
(%)
Nutrient
Density
World's Healthiest
Foods Rating
vitamin K133.32 mcg1485.7excellent
vitamin B123.40 mcg1425.4excellent
selenium46.25 mcg843.2excellent
vitamin C47.69 mg642.4very good
protein31.17 g622.4very good
phosphorus373.69 mg532.0very good
manganese0.92 mg461.8good
copper0.40 mg441.7good
vitamin B60.66 mg391.5good
folate131.07 mcg331.3good
potassium1075.93 mg311.2good
pantothenic acid1.52 mg301.2good
chromium9.69 mcg281.1good
magnesium109.48 mg271.0good
iron4.83 mg271.0good
World's Healthiest
Foods Rating
Rule
excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%

In-Depth Nutritional Profile for Thai-Style Cod with Seaweed

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