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Garlic Ginger Fish with Fresh Vegetables

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Total Time (minutes)
30
Difficulty
2
Servings
4
Ingredients
12
Total Prep Time: 10 minutes
Calories Per Serving: 350
Nutrients

Nutrition Facts

Serving Size 441 g

Amount per serving
Calories 350 Calories from fat: 110
% Daily Value*
Fat 12 g 18 %
Saturated 2 g 10 %
Trans 0 g
Polyunsaturated Fat 1.5 g %
Monounsaturated Fat 8 g %
Cholesterol 75 mg 25 %
Sodium 190 mg 8 %
Potassium 1190 mg 34 %
Carbohydrate 24 g 8 %
Fiber 5 g 20 %
Sugars 4 g
Protein 35 g
Vitamin A 70 %
Vitamin C 130 %
Calcium 10 %
Iron 15 %
Vitamin D 15 %
Vitamin E 15 %
Vitamin K 170 %
Thiamin 15 %
Riboflavin 15 %
Niacin 25 %
Vitamin B6 40 %
Folate 30 %
Vitamin B12 25 %
Pantothenic Acid 10 %
Phosphorus 45 %
Magnesium 30 %
Zinc 10 %
Selenium 90 %
Manganese 50 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Ingredients

  • 2 cups DOLE® Broccoli, cut into florets 
  • 2 cups DOLE Cauliflower, cut into florets 
  • 3 tablespoons olive oil, divided 
  • 4 (6 oz. each) cod fillets 
  • Salt and ground black pepper 
  • 6 garlic cloves, finely chopped 
  • 1/2-inch fresh ginger, finely chopped 
  • 1-1/4 cups low sodium fish broth or vegetable broth 
  • 3 cups DOLE Baby Spinach 
  • 1/4 cup sundried tomatoes, drained and coarsely chopped 
  • 1 tablespoon chopped fresh parsley 
  • 1 cup cooked farro (or whole grain brown rice) 
  • 3 tablespoons fresh lemon juice

Directions

  1. Preheat oven to 400°F.
  2. Stir together broccoli, cauliflower and 2 tablespoons oil, until coated. Place on baking sheet. Bake 20 minutes or until golden brown.
  3. Season cod with salt and pepper. Heat remaining 1 tablespoon oil in skillet, over medium-high heat, sear cod 4 minutes, turn over and cook 2 to 3 minutes, remove from pan and keep warm.
  4. Add garlic, ginger and broth to skillet, heat to boiling. Reduce heat, stir in spinach, tomatoes, parsley and farro, cook 1 minute or until heated through. Stir in broccoli and cauliflower. Spoon onto serving platter, top with cod, sprinkle lemon juice over cod.
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Garlic Ginger Fish with Fresh Vegetables Prep Time:10 minutes Cook time:30 minutes Serves: 4
Nutrition facts: 350 Calories, 12 grams fat
Ingredients: 2 cups DOLE® Broccoli, cut into florets , 2 cups DOLE Cauliflower, cut into florets , 3 tablespoons olive oil, divided , 4 (6 oz. each) cod fillets , Salt and ground black pepper , 6 garlic cloves, finely chopped , 1/2-inch fresh ginger, finely chopped , 1-1/4 cups low sodium fish broth or vegetable broth , 3 cups DOLE Baby Spinach , 1/4 cup sundried tomatoes, drained and coarsely chopped , 1 tablespoon chopped fresh parsley , 1 cup cooked farro (or whole grain brown rice) , 3 tablespoons fresh lemon juice, Directions:Preheat oven to 400°F.Stir together broccoli, cauliflower and 2 tablespoons oil, until coated. Place on baking sheet. Bake 20 minutes or until golden brown.Season cod with salt and pepper. Heat remaining 1 tablespoon oil in skillet, over medium-high heat, sear cod 4 minutes, turn over and cook 2 to 3 minutes, remove from pan and keep warm.Add garlic, ginger and broth to skillet, heat to boiling. Reduce heat, stir in spinach, tomatoes, parsley and farro, cook 1 minute or until heated through. Stir in broccoli and cauliflower. Spoon onto serving platter, top with cod, sprinkle lemon juice over cod.