Black Pepper Cod with Yu Choy
Low Fat
High Calcium

Black Pepper Cod with Yu Choy

4 (14)

Enjoy flavorful cod in a black pepper sauce paired with crispy yu choy, beech mushrooms, and hoisin; a delicious meal in just 20 minutes.

320 calories/servingServing Size is about 5oz fish, about 1 cup veg & sauce

See Nutrition Information

Serving Size is about 5oz fish, about 1 cup veg & sauce

Prep Time
5 mins
Cook Time
15 mins
Total Time
20 mins
Servings4

Ingredients

Servings: 4

  • 2 1/2 tsp freshly ground black pepper, plus additional to taste

  • 5 Tbsp Wegmans Organic Teriyaki Sauce

  • 5 Tbsp Wegmans Vegetarian Oyster-Style Sauce

  • 1 Tbsp + 1 tsp black vinegar

  • 2 tsp Wegmans Pure Toasted Sesame Oil

  • 3 Tbsp Wegmans Reduced Sodium Soy Sauce

  • 3 Tbsp Wegmans Hoisin Sauce

  • 4 (6 oz each) Wegmans Atlantic Cod Fillets

  • Salt to taste

  • 1 lb yu choy, washed, trimmed, halved widthwise

  • 1 Tbsp Wegmans Pure Olive Oil

  • 1 bunch green onions, trimmed, green parts cut in 2-inch strips, white parts thinly sliced, divided

  • 2 pkgs (3.5 oz each) Wegmans Organic Beech Mushrooms, washed, ends trimmed

Ingredients

4
4

Price per serving

$0

Directions

  • Step 1

    Preheat oven to 400 degrees. Make sauce: Combine 2 1/2 tsp black pepper, teriyaki sauce, vegetarian oyster sauce, black vinegar, sesame oil, soy sauce, and hoisin in bowl. Set aside.

  • Step 2

    Arrange fish on parchment paper-lined baking sheet; season with salt and pepper. Brush each with 1 Tbsp sauce mixture. Bake about 14 min until internal temp reaches 130 degrees (check by inserting thermometer halfway into thickest part of fish).

  • Step 3

    Add yu choy to stockpot of boiling, salted water; blanch 2 min. Drain well; set aside.

  • Step 4

    Heat oil in stir-fry pan on MED-HIGH until oil faintly smokes; add onion strips and mushrooms. Cook, stirring, 2 min. Add yu choy and remaining sauce mixture; cook, stirring, 1 min to heat through.

  • Step 5

    Transfer vegetable mixture to serving platter; top with fish. Garnish with sliced onions.

Note: When servings & ingredients are modified, nutrition & directions may vary.

Nutrition information per serving. 1 serving is about 5oz fish, about 1 cup veg & sauce

320Calories

Amount

% Daily Value

Amount

% Daily Value

Saturated Fat

1g

5.0%

Trans Fat

0g

0.0%

Cholesterol

100mg

33.3%

Sodium

750mg

32.6%

Dietary Fiber

1g

3.6%

Total Sugars

9g

32.1%

Incl. Added Sugars

8g

28.6%

Protein

42g

84.0%

Vitamin D

1mcg

0.0%

Calcium

180mg

13.8%

Iron

3mg

0.0%

Potassium

1475mg

31.5%

Note: Current daily values are based on a standard 2,000 calorie diet.

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