Ginger-Lime Cod in Shiitake and Bok Choy Broth with Brown Rice
A clean broth bowl of poached cod with fresh ginger, garlic and lime, ladled over brown rice with shiitake mushrooms, baby bok choy and a whisper of wakame. Five anti-inflammatory bioactives — gingerols, shiitake beta-glucans, garlic allicin, brassica sulforaphane and long-chain omega-3 — meet in one warming bowl.
- Prep
- 10 min
- Cocción
- 20 min
- Total
- 30 min
- Porciones
- 1
Ingredientes
- 180g cooked (~225g raw fillet)wild cod fillet
- 80g (about 4-5 fresh caps)shiitake mushrooms, stems removed, sliced
- 150g (1 small head)baby bok choy, halved lengthwise
- 150g cooked (~50g dry)brown rice
- 0.5g (small pinch dry)wakame seaweed (rehydrate per package; well below 5g safety threshold)
- 8g (1 thumb-tip; about 1.5 tbsp grated)fresh ginger
- 6g (2 cloves)garlic, thinly sliced
- 1(zest + 15ml juice)lime
- 5ml (1 tsp)coconut aminos
- 1tbsp (14g)avocado oil
- 200mllow-sodium fish or vegetable broth
- 10g (small handful)fresh cilantro, chopped
- 20g (2 stalks)scallions, thinly sliced
- 5g (1.5 tsp)hemp seeds
- 1/4tspsea salt (non-iodized)
Preparación
- 01
Cook the brown rice: rinse, combine with 300ml water and a pinch of salt, bring to a boil, cover and simmer 25 minutes. Fluff and keep warm.
- 02
While the rice cooks, place the wakame in a small bowl with cold water to rehydrate, about 5 minutes. Drain.
- 03
Heat 1/2 tablespoon of the avocado oil in a wide deep skillet over medium heat. Add the sliced shiitake and a pinch of salt. Sauté 4 minutes until they release their moisture and start to turn golden.
- 04
Push the shiitake to one side. Add the remaining 1/2 tablespoon avocado oil, ginger and garlic. Cook 30 seconds until fragrant.
- 05
Pour in the broth and coconut aminos. Bring to a gentle simmer. Add the bok choy halves cut-side down. Simmer 2 minutes.
- 06
Pat the cod dry, season with the remaining salt. Lay it over the bok choy. Cover and poach 6 to 8 minutes, until the cod flakes with gentle pressure.
- 07
Spoon the brown rice into a wide shallow bowl. Lift the bok choy and cod over the rice. Ladle the shiitake and broth around, and tuck the rehydrated wakame alongside.
- 08
Finish with the lime zest and juice, hemp seeds, scallions and cilantro.
Nutrición (por porción)
- Calories
- 580kcal
- Protein
- 40g
- Carbs
- 52g
- Fat
- 16g
- Fiber
- 6g
- Selenium
- 80mcg
- Zinc
- 2mg
- Iron
- 3mg
- B12
- 1.5mcg
- Iodine
- 200mcg
- Sodium
- 650mg