Korean Seared Pollock

1. Heat oil in a saucepan. Add onion and garlic. Sauté 1 minute.

2. Stir in the soy sauce, sugar, red pepper flakes and stock.

3. Bring to a boil. Reduce. Simmer until reduced to 1/3 cup. Let cool.

4. Season and stir in oil.

5. Toss with fish. Let stand 1 hour.

6. Heat broiler.

7. Broil fish 5 minutes each side.

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Nutrient	Quantity
Total fats	45.699 g
Protein	228.5128 g
Carbohydrates	18.244 g
Energy	1449.543 kCal
Fatty acids, total saturated 18:3 undifferentiated	2.6133 g
Water	1101.5948 g
Aspartic acid	22.9538 g
Calcium, Ca	753.2035 mg
Lutein + zeaxanthin	611.82 g
Fiber, total dietary	1.851 g
Fatty acids, total saturated 22:0	0.0938 g
Carotene, beta	1704.45 g
Niacin	40.3123 mg
Fatty acids, total saturated 18:4	0.0567 g
Vitamin A, RAE	301.867 g
Fatty acids, total trans-polyenoic	0.1022 g
Arginine	13.4713 g
Riboflavin	2.3063 mg
Tocopherol, beta	0.0028 mg
Fatty acids, total polyunsaturated 15:0	0.0014 g
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	2.5733 g
Fatty acids, total saturated 20:1	0.6319 g
Glutamic acid	33.731 g
Stigmasterol	0.84 mg
Sodium, Na	3795.2269 mg
Fatty acids, total saturated 16:1 undifferentiated	0.3131 g
Total lipid (fat)	45.699 g
Manganese, Mn	0.9177 mg
Fructose	1.5052 g
Proline	8.043 g
Fatty acids, total saturated 16:0	2.9259 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	5.2497 g
Sucrose	4.7243 g
Choline, total	884.0986 mg
Fatty acids, total polyunsaturated 18:1 t	0.0084 g
Sugars, total	9.5168 g
Serine	9.1907 g
Fatty acids, total saturated 10:0	0.0087 g
Fatty acids, total saturated 18:0	1.3668 g
Fatty acids, total saturated 20:4 undifferentiated	0.2947 g
Vitamin B-6	3.5706 mg
Selenium, Se	418.1806 g
Ash	24.5417 g
Vitamin D	476.0011 IU
Tocotrienol, delta	0.0028 mg
Fatty acids, total saturated 18:1 undifferentiated	20.4491 g
Pantothenic acid	4.3515 mg
Phenylalanine	8.7879 g
Beta-sitosterol	115.64 mg
Copper, Cu	0.7014 mg
Betaine	14.304 mg
Thiamin	0.6298 mg
Retinol	159.867 g
Methionine	6.5814 g
Iron, Fe	6.6934 mg
Carbohydrate, by difference	18.244 g
Phosphorus, P	2648.3183 mg
Folate, total	68.2901 g
Fatty acids, total polyunsaturated 18:2 t,t	0.1022 g
Tocopherol, gamma	7.6552 mg
Fatty acids, total saturated 20:5 n-3 (EPA)	0.8047 g
Fatty acids, total saturated 22:1 undifferentiated	0.1133 g
Alanine	13.481 g
Cholesterol	808.2685 mg
Valine	11.5416 g
Fatty acids, total saturated 18:2 undifferentiated	7.6901 g
Glycine	10.7346 g
Glucose (dextrose)	1.3084 g
Fatty acids, total saturated 14:0	0.0706 g
Zinc, Zn	6.1601 mg
Isoleucine	10.3268 g
Tocopherol, delta	0.2772 mg
Fatty acids, total saturated 12:0	0.0021 g
Fatty acids, total polyunsaturated	15.6799 g
Fatty acids, total saturated 14:1	0.0014 g
Leucine	18.1922 g
Tocotrienol, alpha	0.0084 mg
Vitamin A, IU	3365.7445 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.2493 g
Folate, DFE	68.2901 g
Tryptophan	2.5227 g
Vitamin C, total ascorbic acid	12.562 mg
Phytosterols	38.925 mg
Fatty acids, total polyunsaturated 16:1 c	0.0014 g
Fatty acids, total polyunsaturated 18:1 c	17.2927 g
Fatty acids, total saturated 20:0	0.1834 g
Campesterol	67.48 mg
Tyrosine	7.5591 g
Vitamin B-12	36.1534 g
Vitamin K (phylloquinone)	133.0753 g
Fatty acids, total saturated	4.7212 g
Histidine	6.5764 g
Fatty acids, total monounsaturated	21.5303 g
Threonine	9.8002 g
Folate, food	68.2901 g
Fatty acids, total polyunsaturated 17:0	0.0007 g
Vitamin D (D2 + D3)	11.3334 g
Fatty acids, total polyunsaturated 24:0	0.0014 g
Vitamin D3 (cholecalciferol)	11.3334 g
Vitamin E (alpha-tocopherol)	7.7508 mg
Fatty acids, total saturated 22:6 n-3 (DHA)	3.9667 g
Fatty acids, total trans	0.1106 g
Fatty acids, total trans-monoenoic	0.0084 g
Magnesium, Mg	813.3571 mg
Lysine	20.4489 g
Potassium, K	4519.7898 mg
Cystine	2.4197 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Sugar	1 teaspoon	18.354	4.5908	0
Soy sauce	3 tablespoons	25.44	2.3664	0.2736
sesame oil	1 teaspoon	39.78	0	4.5
Garlic Clove	3	13.41	2.9754	0.045
Green Onion	1	19.17	4.0754	0.3337
salt pepper	0	0	0	0
canola oil	2 tablespoons	247.52	0	28
chicken stock	0.5 cup	43.2	4.236	1.44
red pepper flake	0 teaspoon	0	0	0
pollock	2.5 lb	1042.669	0	11.1067