Stir-Fried Seafood with Asparagus - Healthy Food Tip and Recipe

healthy food tip and recipe

Today's Recipe If you don't know what to serve for dinner tonight ...
This easy-to-prepare recipe adds a combination of flavors that is both complex and delicious to your Healthiest Way of Eating. It is also a very good source of health-promoting vitamins D, K and B12. Enjoy!
Stir-Fried Seafood with Asparagus
Prep and Cook Time: 25 minutes
Ingredients:

• 1 medium onion, cut in half and sliced medium thick
• 1 TBS chicken or vegetable broth
• 1 TBS minced fresh ginger
• 3 medium cloves garlic, chopped
• 2 cups fresh sliced shiitake mushrooms
• 1 bunch thin asparagus, cut in 2" lengths (discard bottom fourth)
• ¼ cup fresh lemon juice
• 2 TBS tamari (soy sauce)
• 2 TBS mirin wine
• pinch red pepper flakes
• 3/4 lb cod fillet cut into 1 inch pieces
• 8 large scallops
• 8 large shrimp, peeled and deveined
• 1 cup cherry tomatoes cut in quarters
• ¼ cup chopped fresh cilantro
• salt and white pepper to taste

Directions:

1. Slice onion and chop garlic and let sit for 5-10 minutes to enhance its health-promoting benefits.
2. Heat 1 TBS broth in a stainless steel wok or 12 inch skillet. Healthy Stir-Fry onion in broth over medium high heat for 2 minutes, stirring constantly. Add ginger, garlic, mushrooms and asparagus. Continue to stir-fry for another 3 minutes, stirring constantly.
3. Add lemon juice, tamari, mirin, red pepper flakes, cod, scallops, and shrimp and stir to mix well. Cover and simmer for just about 5 minutes stirring occasionally on medium heat.
4. Toss in tomatoes, cilantro, salt and pepper. Serve.

Serves 4 Serving Suggestions:

• Serve with Brown Rice

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In-Depth Nutritional Profile for Stir-Fried Seafood with Asparagus
Healthy Food Tip

Do purple cauliflower and orange cauliflower have the same nutritional value as white cauliflower?

Unfortunately, I have not seen complete nutritional analysis done for the purple and orange varieties of cauliflower. Yet, I would like to note that the difference in color is representative of the difference in phytonutrient pigments present. For example, anthocyanin flavonoids lend purple cauliflower its hue while carotenoids (some of which have vitamin A activity) lend orange cauliflower its unique coloration. Each of these phytonutrients adds to cauliflower's antioxidant concentration. I would describe each of these different forms of cauliflower as unique in their nutritional value and each variety can be viewed as making outstanding contributions to a Healthiest Way of Eating.
For more information on this topic, please see:

• Cauliflower
• Flavonoids
• Carotenoids