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Asian Vegetable and Noodle Broth Bowls with Pan Seared Fish
  • prep: 20 min
  • cook: 25 min
  • total: 45 min
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  • servings:
  • Summary

    Asian Vegetable Noodle Broth Bowls with Pan Seared Fish is versatile, satisfying, healthful and light!

    Ingredients

    • INGREDIENTS
    • Salt
    • 1 small broccoli crown, cut into small florets (approximately 2 cups)
    • 3 ounces whole-wheat spaghetti, broken in half
    • 4 cups chicken broth
    • 1/4 cup soy sauce or tamari
    • 1 teaspoon curry powder, hot or mild
    • 1 tablespoon minced ginger
    • 3 cloves garlic, minced
    • 1 large carrot, coarsely shredded or 1 cup purchased julienned carrots
    • 1/2 small red bell pepper
    • 1 bunch scallions, white and light green part only, thinly sliced diagonally, divided
    • 2 tablespoons seasoned rice vinegar
    • Sriracha hot sauce, to taste
    • 1 tablespoon canola or vegetable oil
    • 2 (8-ounce) grouper or other white fish fillets
    • Freshly ground black pepper, to taste
    • Black sesame seeds, for garnish

    Instructions

    Click Here For Step-By-Step Instructions

    Video

    Tags

    Nutrition

    Nutritional Info
    ESHA
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 427 % Daily Value *
    • Total Fat: 5 g 8.05%
    • Saturated Fat: 1 g 3.86%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 59 mg 2.47%
    • Calcium: 89 mg 8.93%
    • Potassium: 752 mg 21.47%
    • Magnesium: 0 mg 0%
    • Iron: 3 mg 19.28%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 88 g %
    • Dietary Fiber: 16 g 64.38%
    • Sugar: 3 g
    • Protein: 15 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 1 g
    • Vitamin A 117.76%
    • Vitamin C 78.6%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat1
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch5
    • Exchange - Vegetables2
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total4 oz-eq
    • MyPlate - Vegetable Total1 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total0 oz-eq

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