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Sweet N Sour Snapper with Cabbage and Broccoli

This healthy version of sweet n sour is quick and easy with lots of flavor. The sauce has a sweet flavor without using sugar. Cook rice while making recipe and 4 people can enjoy this great meal in just 20 minutes.

Sweet N Sour Snapper with Cabbage and Broccoli Prep and Cook Time: 20 minutes

Ingredients:
medium onion, sliced medium thick
4 medium cloves garlic, pressed
1 TBS minced fresh ginger
2 cups small broccoli florets, cut into about inch pieces with no stem for quick cooking.
1 lb snapper filet cut into 1 inch pieces (use thick filets)
4 cups finely shredded green cabbage
2 TBS chopped fresh cilantro
salt and white pepper to taste
1 TBS sesame seeds
Sweet n Sour Sauce
3 TBS soy sauce
cup rice vinegar
cup mirin rice wine
2 + 1 TBS chicken or vegetable broth
2 TBS honey
salt and white pepper to taste

Directions:


  1. Mix together sauce ingredients, soy sauce, rice vinegar, mirin, 2 TBS broth and honey. Simmer in a small saucepan over high heat for about 15 minutes reducing to half the volume. Set aside. This will intensify the flavor.
  2. While sauce is reducing prepare ingredients.
  3. Heat 1 TBS broth in a non-stick wok or large skillet. Healthy Stir-Fry onion in broth for 1 minute over medium high heat, stirring constantly.
  4. Add garlic, ginger, snapper and continue to stir-fry for another 2 minutes.
  5. Add broccoli and continue to stir-fry for another minute.
  6. Add cabbage and continue to stir-fry for another 2-3 minutes, stirring constantly.
  7. Add sweet n sour sauce, cilantro, salt and pepper to taste. Sprinkle with sesame seeds.

    Serves 4
    Serving Suggestion:
    Serve with

Healthy Cooking Tips: Mirin Rice Wine is made with fermented rice and found in the Asian section of any supermarket. If you cannot find it, or do not want to use it, simply omit and add an extra TBS of honey. When cutting and cooking snapper for dishes such as this it is best to buy filets that are thick cut. Do not use thin pieces because they will fall apart. When making this recipe, you want to prepare all your ingredients before you start cooking. Once you start to stir-fry it goes fast and it is easy to overcook your ingredients if you are still preparing them. It is also important not to rush reducing your sauce. The flavor dilutes some after it is added to the rest of the ingredients, so you want it to have an intense flavor before adding. Make sure you don't cook the cabbage any longer than the final 2-3 minutes, as it will begin to release its water and dilute the flavor of your dish. For best results slice it very thin and barely cook it.

Nutritional Profile

Introduction to Recipe Rating System Chart

The following chart shows the nutrients for which this recipe is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this recipe; the %Daily Value (DV) that that amount represents (similar to other information presented in the website, this DV is calculated for a 25-50 year old healthy woman); the nutrient density rating; and, the recipe's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. Read more about our Food and Recipe Rating System.

Sweet N Sour Snapper with Cabbage
1.00 serving
212.30 calories
Nutrient Amount %DV Nutrient
Density
World's Healthiest
Foods Rating
vitamin C 60.06 mg 100.1 8.5 excellent
vitamin K 73.24 mcg 91.5 7.8 excellent
tryptophan 0.25 g 78.1 6.6 excellent
selenium 35.07 mcg 50.1 4.2 very good
protein 21.91 g 43.8 3.7 very good
vitamin B12 (cobalamin) 2.55 mcg 42.5 3.6 very good
sodium 836.16 mg 34.8 3.0 good
vitamin B6 (pyridoxine) 0.57 mg 28.5 2.4 good
phosphorus 252.79 mg 25.3 2.1 good
potassium 750.75 mg 21.4 1.8 good
manganese 0.42 mg 21.0 1.8 good
vitamin A 902.00 IU 18.0 1.5 good
folate 69.31 mcg 17.3 1.5 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 Sweet N Sour Snapper with Cabbage and Broccoli

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