Soy-poached sablefish served with a spicy daikon radish and yu choy. Sablefish is a fatty fish found in the North Pacific that provides omega-3 fatty acids.
All dishes are comprised of three macronutrients - carbohydrates, protein and fat. These macronutrients are the main sources of energy in our diet and all are necessary for overall health. Click on the macronutrient in the pie-chart below to learn more about it as well as what the sources are in this dish.
The USDA recommends 20-35% of calories come from fat, however there are good fats and bad fats. Unsaturated fats are considered good fats and are found in nuts, seeds, most vegetable oils, poultry, and fish. Olive oil is largely monounsaturated and a key component to the Mediterranean diet pyramid. Omega-3s are polyunsaturated fats and found in soy, walnuts, flax and chia seeds, fish and shellfish. Saturated fats are not as good for us and therefore should not represent more than 10% of total calories in our diet. Sources of saturated fats include red meat, high-fat dairy (butter, cream, cheese), palm and coconut oil.
SPE promotes the use of ingredients with higher amounts of unsaturated fat than saturated fat. The fats in this dish come from the sablefish. While most of the fat in this dish is unsaturated, 11% of calories come from saturated fat.
This dish contains 2,350mg of omega-3 fatty acids.
The USDA recommends 10-35% of calories come from protein, however some protein sources are better for you than others. Proteins from lean meats, poultry, seafood, and low-fat dairy provide the essential amino acids your body needs without too much additional saturated fat. Plant-based protein sources such as legumes, nuts and soy are also good choices with higher quality fats.
The protein in this dish comes from the sablefish.
Carbohydrates are called many things: starch, sugar and fiber; complex and simple. They mainly come from grains, legumes, fruits, vegetables, dairy, and sweeteners. The USDA recommends 45-65% of calories come from carbohydrates. In SPE, we target sources of carbohydrates that offer more than just quickly-absorbed calories such as intact or unrefined grains, legumes, and whole fruits and vegetables.
Sugars are naturally occurring in grains, fruits and dairy and added sugars come from sweeteners such as corn syrup, cane and beet sugar, honey, agave, maple syrup, and molasses, among others. The sugars in this dish are from the mirin and granulated sugar.
Below are descriptions of a handful of vitamins and/or minerals found in this dish. The percent of the daily value recommended by the USDA’s Dietary Guidelines for most adults is shown for each vitamin or mineral listed.
The magnesium in this dish comes from the sablefish. Magnesium is a mineral which contributes to bone health and healthy immune function.
The selenium in this dish comes from the sablefish. Selenium is a mineral that protects cells by neutralizing free radicals.
The vitamin C in this dish comes from the daikon radish. Vitamin C acts as an antioxidant to neutralize free radicals in the body and also may contribute to immune and bone health.
The USDA Dietary Guidelines recommend eating a variety of vegetables and fruits daily and replacing refined grains with whole grains. The recommended number of servings of fruits, vegetables and whole grains vary based on your specific needs and can be found at the USDA’s MyPlate Daily Food Plan website. The chart below shows the numbers of servings of each food in this dish with each icon representing a serving.
= 1 serving of fruit (1/2 cup).
= 1 serving of vegetables (1/2 cup).
= 1 serving of whole grains (1 oz.).