Dry Swordfish Stir-fry
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(0 votes)
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)
(Percentage of daily recommendation)
| Calorie | 402 kcal | (19 %) | ||
| Protein | 41.65 g | (43 %) | ||
| Fat | 24.09 g | (21 %) | ||
| Carbohydrates | 4.02 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 0.63 g | (2 %) |
more nutritional values
| Vitamin A | 78.67 mg | (9,834 %) | ||
| Vitamin D | 28.24 μg | (141 %) | ||
| Vitamin E | 4.17 mg | (35 %) | ||
| Vitamin B₁ | 0.16 mg | (16 %) | ||
| Vitamin B₂ | 0.11 mg | (10 %) | ||
| Niacin | 23.34 mg | (195 %) | ||
| Vitamin B₆ | 1.08 mg | (77 %) | ||
| Folate | 4.95 μg | (2 %) | ||
| Pantothenic acid | 0.76 mg | (13 %) | ||
| Vitamin B₁₂ | 2.76 μg | (92 %) | ||
| Vitamin C | 5.5 mg | (6 %) | ||
| Potassium | 878.71 mg | (22 %) | ||
| Calcium | 20.28 mg | (2 %) | ||
| Magnesium | 62 mg | (21 %) | ||
| Iron | 0.94 mg | (6 %) | ||
| Zinc | 1.38 mg | (17 %) | ||
| Saturated fatty acids | 4.76 g | |||
| Cholesterol | 132.68 mg |
Author of this recipe:
EAT-SMARTER
all recipes of this author
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)
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.
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