Healthy Meal Prep
Chinese Poached Black Cod Recipe

Chinese Poached Black Cod


Poaching cod is a traditional Chinese preparation. It's simple yet full of flavor from soy sauce, ginger, and sesame oil.


  • ¾ cup water
  • 1 tablespoon light olive oil
  • 1 ½ pounds black cod (sablefish) fillets, cut into large pieces
  • 1 (3 inch) piece ginger, peeled and cut into matchsticks
  • 2 green onions, cut into 1-inch pieces, or more to taste
  • 3 tablespoons soy sauce, or more to taste
  • 2 tablespoons sesame oil


  1. Pour water and olive oil into a large saucepan over medium heat. Arrange cod fillets in a single layer in the pan; bring water to a simmer. Cover and cook for 5 minutes.
  2. Arrange ginger and green onions on top of the cod and replace lid; poach for 5 minutes more. Mix soy sauce and sesame oil into the poaching liquid; spoon over the cod. Transfer cod and liquid to a serving bowl, ladling sauce over the top.

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Nutritional Information

Chinese Poached Black Cod

Servings Per Recipe: 6
Calories: 269.4
% Daily Value *
protein: 32 %
carbohydrates: 1 %
exchange other carbs:
dietary fiber: 1 %
fat: 34 %
saturated fat: 21 %
cholesterol: 19 %
vitamin a iu: 7 %
niacin equivalents: 60 %
vitamin b6: 20 %
vitamin c: 2 %
folate: 5 %
calcium: 5 %
iron: 9 %
magnesium: 25 %
potassium: 13 %
sodium: 21 %
thiamin: 11 %
calories from fat:
percent of calories from carbs:
percent of calories from fat:
percent of calories from protein:
percent of calories from sat fat:
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-)Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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