Dry Swordfish Stir-fry

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Dry Swordfish Stir-fry
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Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr
Ready in
Calories:
402
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie402 kcal(19 %)
Protein41.65 g(43 %)
Fat24.09 g(21 %)
Carbohydrates4.02 g(3 %)
Sugar added0 g(0 %)
Roughage0.63 g(2 %)
Vitamin A78.67 mg(9,834 %)
Vitamin D28.24 μg(141 %)
Vitamin E4.17 mg(35 %)
Vitamin B₁0.16 mg(16 %)
Vitamin B₂0.11 mg(10 %)
Niacin23.34 mg(195 %)
Vitamin B₆1.08 mg(77 %)
Folate4.95 μg(2 %)
Pantothenic acid0.76 mg(13 %)
Vitamin B₁₂2.76 μg(92 %)
Vitamin C5.5 mg(6 %)
Potassium878.71 mg(22 %)
Calcium20.28 mg(2 %)
Magnesium62 mg(21 %)
Iron0.94 mg(6 %)
Zinc1.38 mg(17 %)
Saturated fatty acids4.76 g
Cholesterol132.68 mg

Ingredients

for
4
Ingredients
½ teaspoon Coriander
½ teaspoon peppercorns
¼ teaspoon crushed Red pepper flakes (ground)
1 unwaxed Lime (juice)
3 tablespoons light soy sauce
¾ inch fresh ginger (crushed)
2 cloves garlic (crushed)
3 tablespoons soybean oil
4 cups Swordfish fillet (skinned and ready to cook, cut into thin strips)
How healthy are the main ingredients?
Limesoy saucegingergarlicsoybean oil

Preparation steps

1.
In a mortar, crush the coriander seeds, peppercorns and chilli flakes. Mix in the lime juice, soy sauce, ginger, garlic and oil. Put the fish in the marinade and leave for around 30 minutes.
2.
Remove the fish from the marinade and brown all over in a hot wok, adding the marinade a little at a time. Season to taste with salt and ground black pepper and serve.