⏱ 15 min totalSoy-Glazed Cod and Bok Choy
Per 1 serving · 641 g · 11 ingredients
of a 2,000 cal day
- Protein29g30% of calories
- Carbs35g35% of calories
- Fat15g35% of calories
- ✓ Protein-dense
At a glance
One serving of Soy-Glazed Cod and Bok Choy (641 g) has 375 calories, with 29 g of protein, 35 g of carbohydrates and 15 g of fat. Most of its energy comes from carbs (35% of calories). It is high in protein (59% DV), Vitamin A (107% DV) and Vitamin C (219% DV). Keep an eye on sodium, which provides 65% of the daily value.
High in
20%+ of the daily value
- Protein59%
- Vitamin A107%
- Vitamin C219%
- Vitamin E21%
- Vitamin K218%
- Thiamine21%
Good source of
10–19% of the daily value
- Dietary fiber19%
- Pantothenic acid13%
- Zinc15%
Watch
20%+ of the daily value
- Sodium65%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 tbsp Honey
1 tbsp Tamari soy sauce
1 tbsp Balsamic vinegar
4 oz Atlantic cod- 🥄1 dash Salt
1 dash Black pepper
1 cloves, minced Garlic
2 medium Scallions
1 tbsp Ginger root
1 tbsp Olive oil
½ head Bok choy
Directions
- 1
Position the oven rack 6 inches from the grill and preheat the grill.
- 2
In a small microwave-safe bowl, whisk together honey, soy sauce, and balsamic vinegar. Microwave until slightly thickened, about 60 to 90 seconds.
- 3
Pat the cod fillet dry and season with salt and pepper. Spoon half of the glaze over the cod and brush to coat. Grill until the cod is opaque throughout, about 6 to 7 minutes. Spoon the remaining glaze over the top.
- 4
Meanwhile, heat oil in a large skillet over medium-high heat. Add garlic, scallions, and ginger, cooking for 30 seconds while tossing. Add bok choy and salt, cover and cook for 2 minutes. Uncover and cook, tossing, until the bok choy is tender, 3 to 4 minutes more, adding 1 to 2 tablespoons of water if necessary. Serve with the glazed cod.
Vitamins & minerals
Amounts for 1 serving (641 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 965 μg | 107% |
| Vitamin C | 197 mg | 219% |
| Vitamin D | 1 μg | 7% |
| Vitamin E | 3 mg | 21% |
| Vitamin K | 262 μg | 218% |
| Thiamine | 0.3 mg | 21% |
| Riboflavin (B2) | 0.4 mg | 30% |
| Niacin | 5 mg | 33% |
| Vitamin B6 | 1 mg | 94% |
| Folate (B9) | 309 μg | 77% |
| Vitamin B12 | 1 μg | 43% |
| Pantothenic acid | 1 mg | 13% |
| Choline | 112 mg | 20% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 497 mg | 50% |
| Iron | 5 mg | 63% |
| Potassium | 1,715 mg | 36% |
| Magnesium | 135 mg | 32% |
| Phosphorus | 431 mg | 62% |
| Zinc | 2 mg | 15% |
| Copper | 0.1 mg | 7% |
| Manganese | 1 mg | 36% |
| Selenium | 41 μg | 74% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 4 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 11,440 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0.1 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0.1 g | — |
| Fluoride | 2 μg | — |
| Fructose | 10 g | — |
| Galactose | 1 g | — |
| Glucose | 9 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 2 g | — |
| Maltose | 0.3 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 10 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 14 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.2 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 375 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 71minWalking (3.5 mph)
- 45minCycling (moderate)
- 31minRunning (6 mph)
- 53minSwimming laps
Common questions
How many calories are in Soy-Glazed Cod and Bok Choy?
One serving of Soy-Glazed Cod and Bok Choy (1 serving) has 375 calories, which works out to 58 calories per 100 g. That is about 19% of a 2,000-calorie day.
Is Soy-Glazed Cod and Bok Choy high in protein?
Yes. It has 29 g of protein per serving, and 30% of its calories come from protein (7.8 g of protein per 100 calories).
Is Soy-Glazed Cod and Bok Choy keto-friendly?
It is hard to fit into a strict keto diet. One serving has 29 g of net carbs and 35% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Soy-Glazed Cod and Bok Choy?
1506 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Soy-Glazed Cod and Bok Choy?
26 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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