This is 'bulky' when being cooked, so you should use a very large wok with a domed cover, or, better yet, a stock pot. It is especially good for those who are not crazy about fish, but are looking for a delicious high-vitamin, low-fat meal. And as an extra tip, I include my personal Cajun Spice recipe below, because I won't use the commercially-prepared Salt/Sugar/MSG crap.
Ingredients
3 T. Olive Oil
10 crushed cloves fresh Garlic
2 cups chopped fresh Scallions (bulbs and greens)
1 1/2 lbs fresh Cod
3 T. dried Cilantro
1/2 head large Cabbage, sliced into thin 'strips'
1 pound finely chopped Carrots (food processor can be handy)
1 Cup Cajun Spice (NOTE: I do not use commercial cajun spices, which are largely salt, dextrose, sugar and MSG. See my home-made recipe below)
1 Cup White Wine (No Oaky Chardonnays)
Juice from one fresh Lemon
Milburn's Cajun Spice Recipe
I make my own mix in large portions and store it in a tightly sealed jar for use on grilled poultry, fish, or as a rub for beef.
2 parts each of Paprika and Garlic Powder (not garlic salt!)
1 part each black pepper, white pepper, cayenne, dried thyme, dried oregano, onion powder (not onion salt), and sea salt. Mix well and use on ... everything.
Instructions
(1) Slice Cabbage, chop carrots, and mix together in a large bowl with 1 T. olive oil, wine, lemon juice, and Cajun spice mix. Mix thoroughly and set aside. (Go ahead, use your hands...)
(2) Sautée garlic and scallions in 2T Olive Oil in Large Wok or pot over medium heat for 10 minutes. While this is cooking, cut codfish into one or two inch cubes.
(3) Set fish in pot and mix with garlic/scallions. Add cilantro. Cover pot and cook 5 minutes over medium heat, stirring occasionally.
(4) Add cabbage/carrot mix with all liquid into pot. Mix thoroughly, cover, and cook until cabbage begins to get slightly transluscent, but is not yet limp (about 10-15 minutes)
Makes 4 servings. (although I can easily eat two servings in one sitting)Spoon one large serving spoon of pot juices over each serving.
Nutrition Facts
Amount Per Serving (based on 4 servings)
Calories 423.6
Total Fat 12.6 g
Saturated Fat 1.7 g
Polyunsaturated Fat 1.8 g
Monounsaturated Fat 7.8 g
Cholesterol 93.6 mg
Sodium 254.5 mg
Potassium 1,451.6 mg
Total Carbohydrate 31.2 g
Dietary Fiber 9.9 g
Sugars 6.9 g
Protein 43.5 g
Vitamin A 299.3 %
Vitamin B-12 29.8 %
Vitamin B-6 49.1 %
Vitamin C 142.3 %
Vitamin D 0.0 %
Vitamin E 13.2 %
Calcium 22.5 %
Copper 15.5 %
Folate 35.2 %
Iron 28.4 %
Magnesium 33.7 %
Manganese 54.2 %
Niacin 32.6 %
Pantothenic Acid 9.3 %
Phosphorus 36.3 %
Riboflavin 21.5 %
Selenium 96.0 %
Thiamin 24.7 %
Zinc 13.8 %
Ingredients
3 T. Olive Oil
10 crushed cloves fresh Garlic
2 cups chopped fresh Scallions (bulbs and greens)
1 1/2 lbs fresh Cod
3 T. dried Cilantro
1/2 head large Cabbage, sliced into thin 'strips'
1 pound finely chopped Carrots (food processor can be handy)
1 Cup Cajun Spice (NOTE: I do not use commercial cajun spices, which are largely salt, dextrose, sugar and MSG. See my home-made recipe below)
1 Cup White Wine (No Oaky Chardonnays)
Juice from one fresh Lemon
Milburn's Cajun Spice Recipe
I make my own mix in large portions and store it in a tightly sealed jar for use on grilled poultry, fish, or as a rub for beef.
2 parts each of Paprika and Garlic Powder (not garlic salt!)
1 part each black pepper, white pepper, cayenne, dried thyme, dried oregano, onion powder (not onion salt), and sea salt. Mix well and use on ... everything.
Instructions
(1) Slice Cabbage, chop carrots, and mix together in a large bowl with 1 T. olive oil, wine, lemon juice, and Cajun spice mix. Mix thoroughly and set aside. (Go ahead, use your hands...)
(2) Sautée garlic and scallions in 2T Olive Oil in Large Wok or pot over medium heat for 10 minutes. While this is cooking, cut codfish into one or two inch cubes.
(3) Set fish in pot and mix with garlic/scallions. Add cilantro. Cover pot and cook 5 minutes over medium heat, stirring occasionally.
(4) Add cabbage/carrot mix with all liquid into pot. Mix thoroughly, cover, and cook until cabbage begins to get slightly transluscent, but is not yet limp (about 10-15 minutes)
Makes 4 servings. (although I can easily eat two servings in one sitting)Spoon one large serving spoon of pot juices over each serving.
Nutrition Facts
Amount Per Serving (based on 4 servings)
Calories 423.6
Total Fat 12.6 g
Saturated Fat 1.7 g
Polyunsaturated Fat 1.8 g
Monounsaturated Fat 7.8 g
Cholesterol 93.6 mg
Sodium 254.5 mg
Potassium 1,451.6 mg
Total Carbohydrate 31.2 g
Dietary Fiber 9.9 g
Sugars 6.9 g
Protein 43.5 g
Vitamin A 299.3 %
Vitamin B-12 29.8 %
Vitamin B-6 49.1 %
Vitamin C 142.3 %
Vitamin D 0.0 %
Vitamin E 13.2 %
Calcium 22.5 %
Copper 15.5 %
Folate 35.2 %
Iron 28.4 %
Magnesium 33.7 %
Manganese 54.2 %
Niacin 32.6 %
Pantothenic Acid 9.3 %
Phosphorus 36.3 %
Riboflavin 21.5 %
Selenium 96.0 %
Thiamin 24.7 %
Zinc 13.8 %
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