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Stir-Fried Seafood with Asparagus

This easy-to-prepare recipe adds a combination of flavors that is both complex and delicious to your Healthiest Way of Eating. It is also a very good source of health-promoting vitamins D, K and B12. Enjoy!

Prep and Cook Time: 25 minutes Ingredients: 1 medium onion, cut in half and sliced medium thick 1 TBS chicken or vegetable broth 1 TBS minced fresh ginger 3 medium cloves garlic, chopped 2 cups fresh sliced shiitake mushrooms 1 bunch thin asparagus, cut in 2" lengths (discard bottom fourth) ¼ cup fresh lemon juice 2 TBS tamari (soy sauce) 2 TBS mirin wine pinch red pepper flakes 3/4 lb cod fillet cut into 1 inch pieces 8 large scallops 8 large shrimp, peeled and deveined 1 cup cherry tomatoes cut in quarters ¼ cup chopped fresh cilantro salt and white pepper to taste

Directions:

1. Slice onion and chop garlic and let sit for 5-10 minutes to enhance its health-promoting benefits.
2. Heat 1 TBS broth in a stainless steel wok or 12 inch skillet. Healthy Stir-Fry onion in broth over medium high heat for 2 minutes, stirring constantly. Add ginger, garlic, mushrooms and asparagus. Continue to stir-fry for another 3 minutes, stirring constantly.
3. Add lemon juice, tamari, mirin, red pepper flakes, cod, scallops, and shrimp and stir to mix well. Cover and simmer for just about 5 minutes stirring occasionally on medium heat.
4. Toss in tomatoes, cilantro, salt and pepper. Serve.

   Serves 4

Serving Suggestions:

• Serve with Brown Rice

Healthy Cooking Tips:

Make sure all of your ingredients are ready before beginning to stir-fry. Once you begin to cook it goes very quickly, and the key to the success of this recipe is not overcooking the ingredients. Use a cod filet that is about 1 inch thick. This will keep it from falling apart. Large shrimp usually come 26-30 per pound. By using this size shrimp with large scallops and thick-cut cod they all cook in about the same amount of time. This dish is meant to be served with ingredients cooked very lightly. If you cannot find thin asparagus, increase the cooking time from one to two minutes before adding the fish. This way the asparagus can cook without overcooking the rest of the ingredients.

Nutritional Profile

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 Stir-Fried Seafood with Asparagus 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.

Stir Fried Seafood with Asparagus 1.00 serving 368.99 grams 254.42 calories Nutrient Amount %DV Nutrient Density World's Healthiest Foods Rating tryptophan 0.33 g 103.1 7.3 excellent selenium 58.13 mcg 83.0 5.9 excellent protein 36.86 g 73.7 5.2 very good vitamin C 36.36 mg 60.6 4.3 very good vitamin K 43.19 mcg 54.0 3.8 very good vitamin B12 (cobalamin) 3.14 mcg 52.3 3.7 very good folate 160.01 mcg 40.0 2.8 good vitamin D 149.82 IU 37.5 2.6 good vitamin B6 (pyridoxine) 0.72 mg 36.0 2.5 good copper 0.65 mg 32.5 2.3 good potassium 1091.86 mg 31.2 2.2 good phosphorus 291.52 mg 29.2 2.1 good manganese 0.55 mg 27.5 1.9 good vitamin A 1295.41 IU 25.9 1.8 good vitamin B5 (pantothenic acid) 2.48 mg 24.8 1.8 good World's Healthiest Foods Rating Rule excellent DV>=75% OR Density>=7.6 AND DV>=10% very good DV>=50% OR Density>=3.4 AND DV>=5% good DV>=25% OR Density>=1.5 AND DV>=2.5%

In-Depth Nutritional Profile for Stir-Fried Seafood with Asparagus

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