Orange and Soy Glazed Cod

Orange and Soy Glazed Cod

Blood Sugar: 2Servings: 4Preparation Time: 15minMeal Category: Dinner
Micronutrients:Omega 3Vitamin AMagnesium

Macronutrients per 100g

Energy
133kcal
Sugar
2g
Fat
5g
Fiber
0g
Sat fat
2g
Protein
17g
Carbs
4g
Sodium
200mg

Ingredients

30g / 1oz Unsalted butter or dairy-free spread, 1 tsp Garlic-infused olive oil, 540g / 18oz Boneless cod fillets, 1 crushed Garlic clove, 100ml / 3.5fl oz Orange juice, 2 tbsp Low-salt soy sauce, 1 tsp Red wine vinegar, 1 tbsp Cornflour (cornstarch)

Preparation

1. Heat a non-stick frying pan over medium-high heat. Add 20g (0.7oz) unsalted butter or dairy-free spread and 1 tsp garlic-infused olive oil. 2. Once the butter melts slightly, place 540g (18oz) boneless cod fillets, skin-side down, in the pan. Cook for 9-10 minutes, flipping halfway through. 3. Mix 1 tbsp cornflour with 1 tbsp water to make a thick paste. Set aside. 4. Remove the cod from the pan and set it aside. 5. Add the remaining 10g (0.3oz) butter and 1 crushed garlic clove to the pan. Let it melt. 6. Add 100ml (3.5fl oz) orange juice, 2 tbsp low-salt soy sauce, and 1 tsp red wine vinegar to the pan. Stir and cook until thickened. 7. Return the cod to the pan with any juices, and spoon the sauce over the fish. Cook for 1 more minute. 8. Serve immediately.

Micronutrients % of RDI

Iron
0% of RDI
Magnesium
33% of RDI
Vitamin C
3% of RDI
Omega 3
12% of RDI
Vitamin A
42% of RDI
Calcium
13% of RDI
Folate
7% of RDI

Good to know

For serving to babies, remove the skin and flake the fish into large pieces. Check for any missed bones.

How to Prepare

1. Heat a non-stick frying pan over medium-high heat. Add 20g (0.7oz) unsalted butter or dairy-free spread and 1 tsp garlic-infused olive oil. 2. Once the butter melts slightly, place 540g (18oz) boneless cod fillets, skin-side down, in the pan. Cook for 9-10 minutes, flipping halfway through. 3. Mix 1 tbsp cornflour with 1 tbsp water to make a thick paste. Set aside. 4. Remove the cod from the pan and set it aside. 5. Add the remaining 10g (0.3oz) butter and 1 crushed garlic clove to the pan. Let it melt. 6. Add 100ml (3.5fl oz) orange juice, 2 tbsp low-salt soy sauce, and 1 tsp red wine vinegar to the pan. Stir and cook until thickened. 7. Return the cod to the pan with any juices, and spoon the sauce over the fish. Cook for 1 more minute. 8. Serve immediately.

Good to Know

For serving to babies, remove the skin and flake the fish into large pieces. Check for any missed bones.

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