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Poached Fish with Napa Cabbage
Add this easy-to-prepare meal-in-one to your Healthiest Way of Eating this week. It only contains 180 calories!
Poached Fish with Napa Cabbage Prep and Cook Time: 20 minutes



  1. Press garlic and shred cabbage and let them sit for 5-10 minutes to bring out their health-promoting benefits.
  2. Heat 1 TBS broth in a large stainless steel skillet. Healthy Sauté ginger and fish in broth for two minutes, stirring constantly.
  3. Add rest of broth and bring to a simmer on high heat for about 3 minutes.
  4. 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.
  5. Mix, and remove from heat. Season with salt and pepper and spoon into bowls. Top with sesame seeds.
Serves 4

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.

Nutritional Profile

Poached Fish with Chinese Cabbage
1.00 serving
(331.37 grams)
Calories: 180


 vitamin B12142%


 vitamin K74%

 vitamin C62%


 vitamin B647%








 vitamin A19%




 vitamin B116%

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 Poached Fish with Napa Cabbage 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.

Poached Fish with Chinese Cabbage
1.00 serving
331.37 grams
Calories: 180

Nutrient Amount DRI/DV
World's Healthiest
Foods Rating
vitamin B12 3.40 mcg 142 14.2 excellent
selenium 44.94 mcg 82 8.2 excellent
vitamin K 66.79 mcg 74 7.4 very good
vitamin C 46.68 mg 62 6.2 very good
protein 27.35 g 55 5.5 very good
vitamin B6 0.80 mg 47 4.7 very good
phosphorus 315.57 mg 45 4.5 very good
copper 0.31 mg 34 3.4 very good
folate 132.55 mcg 33 3.3 good
pantothenic acid 1.27 mg 25 2.5 good
potassium 952.54 mg 20 2.0 good
molybdenum 9.08 mcg 20 2.0 good
manganese 0.46 mg 20 2.0 good
vitamin A 169.95 mcg RAE 19 1.9 good
magnesium 78.54 mg 19 1.9 good
fiber 5.16 g 18 1.8 good
chromium 6.38 mcg 18 1.8 good
omega-3 fats 0.43 g 18 1.8 good
calcium 160.52 mg 16 1.6 good
vitamin B1 0.19 mg 16 1.6 good
World's Healthiest
Foods Rating
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 Poached Fish with Napa Cabbage

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