EatSmarter exclusive recipe

Fish and Vegetable Stir-Fry

with Shiitake Mushrooms
4.333335
Average: 4.3 (3 votes)
(3 votes)
Fish and Vegetable Stir-Fry

Fish and Vegetable Stir-Fry - Quickly made: Freshwater fish fillets, Asian style

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Health Score:
9,9 / 10
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
387
calories
Calories

Healthy, because

Even smarter

Nutritional values

Potassium, magnesium and zinc account for over 50 percent of our daily requirement in one serving. Potassium regulates the heartbeat and blood pressure, supports the utilization of carbohydrates and the build-up of protein. Magnesium helps us with restlessness and stress and prevents muscle cramps. Zinc strengthens our immune system and is important for skin and connective tissue.

The pan can also be prepared with sea fish, e.g. ling or pollack. Then a lot of iodine is put on the plate; it is essential for the thyroid gland, but in Germany it is one of the deficiency elements.

1 serving contains
(Percentage of daily recommendation)
Calorie387 kcal(18 %)
Protein51 g(52 %)
Fat14 g(12 %)
Carbohydrates13 g(9 %)
Sugar added0 g(0 %)
Roughage5.5 g(18 %)
Vitamin A1.1 mg(138 %)
Vitamin D0.5 μg(3 %)
Vitamin E10.5 mg(88 %)
Vitamin K60.9 μg(102 %)
Vitamin B₁0.7 mg(70 %)
Vitamin B₂0.6 mg(55 %)
Niacin14.6 mg(122 %)
Vitamin B₆0.6 mg(43 %)
Folate62 μg(21 %)
Pantothenic acid1.8 mg(30 %)
Biotin14.6 μg(32 %)
Vitamin B₁₂4 μg(133 %)
Vitamin C21 mg(22 %)
Potassium1,080 mg(27 %)
Calcium144 mg(14 %)
Magnesium150 mg(50 %)
Iron5 mg(33 %)
Iodine25 μg(13 %)
Zinc3.9 mg(49 %)
Saturated fatty acids2 g
Uric acid337 mg
Cholesterol172 mg
Complete sugar17 g
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
½ lemon
14 ounces Perch fillet (without skin)
salt
1 piece fresh ginger (about 8 grams)
1 onion
2 ounces Snow peas
2 ounces shiitake mushrooms
2 small carrots
1 tablespoon soybean oil
2 tablespoons soy sauce
peppers
½ bunch cilantro
2 tablespoons Sunflower seed (about 30 grams)
Preparation

Kitchen utensils

1 Citrus juicer, 1 Cutting board, 1 Small knife, 1 Peeler, 1 Sieve, 1 Large knife, 1 Tablespoon, 1 Non-stick pan (or wok), 1 Wooden spoon, 1 Slotted spatula, 1 Plate

Preparation steps

1.
Fish and Vegetable Stir-Fry preparation step 1

Squeeze juice from half of the lemon. Rinse perch fillet and pat dry. Season with salt, sprinkle with half of the lemon juice and cut fish into pieces.

2.
Fish and Vegetable Stir-Fry preparation step 2

Peel ginger root and onion and finely chop.

3.
Fish and Vegetable Stir-Fry preparation step 3

Rinse and drain snow peas and cut large ones in half.

4.
Fish and Vegetable Stir-Fry preparation step 4

Clean shiitake mushrooms and cut into slices.

5.
Fish and Vegetable Stir-Fry preparation step 5

Peel carrots and cut into very thin slices.

6.
Fish and Vegetable Stir-Fry preparation step 6

Heat the oil in a large non-stick pan (or wok). Add fish and cook, stirring constantly, for 3-4 minutes.

7.
Fish and Vegetable Stir-Fry preparation step 7

Remove the fish with a slotted spatula and set aside on a plate.

8.
Fish and Vegetable Stir-Fry preparation step 8

Add carrots, onion and ginger to the pan and cook, stirring constantly, for 1 minute.

9.
Fish and Vegetable Stir-Fry preparation step 9

Mix in snow peas and mushrooms and cook for 1-2 more minutes while stirring.

10.
Fish and Vegetable Stir-Fry preparation step 10

Add remaining lemon juice and soy sauce, season with pepper and continue to cook over medium heat for about 8 minutes. Return fish to pan and cook through. 

11.
Fish and Vegetable Stir-Fry preparation step 11

Rinse cilantro and shake dry. Pluck the leaves and add to fish and vegetables. Sprinkle with sunflower seeds and serve.