A Guide to Feeding our Future

Sweet N Sour Cod

By: Suzanne Brett, RHN – Victoria, BC


  • 1/2 medium onion, sliced medium thick
  • 4 medium cloves garlic, pressed or chopped fine
  • 1 TBSP organic chicken or vegetable broth
  • 1 TBSP minced fresh ginger
  • 2 cups small broccoli florets, cut into about 1/2-inch pieces with no stem
  • 1 lb cod filet, cut into 1-inch pieces (use thick filets)
  • 4 cups finely shredded green cabbage
  • 2 TBSP chopped fresh cilantro
  • salt and white pepper to taste
  • 1 TBSP sesame, pumpkin, chia or hemp seeds
  • 2 stalks of fresh scallions, chopped

Sweet n’ Sour Sauce:

  • 3 TBSP Bragg’s soy sauce, wheat-free tamari or coconut liquid aminos
  • 1/4 cup apple cider vinegar
  • 1/4 cup mirin rice wine
  • 2 TBSP chicken or vegetable broth
  • 2 TBS raw unpasteurized honey
  • 1 TBSP nutritional yeast
  • salt and pepper to taste


  1. Slice onion and mince garlic, and let sit for 5 minutes to bring out their health-promoting properties.
  2. Mix together all sauce ingredients and simmer in a small saucepan over high heat for about 15 minutes, reducing it to half the volume. Set aside. This will intensify the flavor.
  3. While sauce is reducing, prepare the rest of ingredients.
  4. Heat 1 TBSP broth in a stainless steel wok or large skillet. Sautee onion in broth for 1 minute over medium high heat, stirring constantly.
  5. Add garlic, ginger, and cod and continue to stir-fry for another 2 minutes.
  6. Add broccoli and continue to stir-fry for another minute.
  7. Add cabbage and continue to stir-fry for another 2-3 minutes, stirring when needed.
  8. Add sweet n’ sour sauce, cilantro, salt and pepper to taste.
  9. Sprinkle with desired seeds and chopped scallions.

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