Fish and Vegetable Stir-Fry
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.
(Percentage of daily recommendation)
| Calorie | 387 cal. | (18 %) | ||
| Protein | 51 g | (52 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 13 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.5 g | (18 %) |
| Vitamin A | 1.1 mg | (138 %) | ||
| Vitamin D | 0.5 μg | (3 %) | ||
| Vitamin E | 10.5 mg | (88 %) | ||
| Vitamin K | 60.9 μg | (102 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 14.6 mg | (122 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 62 μg | (21 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 14.6 μg | (32 %) | ||
| Vitamin B₁₂ | 4 μg | (133 %) | ||
| Vitamin C | 21 mg | (22 %) | ||
| Potassium | 1,080 mg | (27 %) | ||
| Calcium | 144 mg | (14 %) | ||
| Magnesium | 150 mg | (50 %) | ||
| Iron | 5 mg | (33 %) | ||
| Iodine | 25 μg | (13 %) | ||
| Zinc | 3.9 mg | (49 %) | ||
| Saturated fatty acids | 2 g | |||
| Uric acid | 337 mg | |||
| Cholesterol | 172 mg | |||
| Complete sugar | 17 g |
Ingredients
- Ingredients
- ½ lemon
- 14 ozs Perch fillet (without skin)
- salt
- 1 pc fresh ginger (about 8 grams)
- 1 onion
- 2 ozs Snow peas
- 2 ozs shiitake mushrooms
- 2 small carrots
- 1 Tbsp soybean oil
- 2 Tbsps soy sauce
- peppers
- ½ bunch cilantro
- 2 Tbsps Sunflower seed (about 30 grams)
Preparation steps
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.
Peel ginger root and onion and finely chop.
Rinse and drain snow peas and cut large ones in half.
Clean shiitake mushrooms and cut into slices.
Peel carrots and cut into very thin slices.
Heat the oil in a large non-stick pan (or wok). Add fish and cook, stirring constantly, for 3-4 minutes.
Remove the fish with a slotted spatula and set aside on a plate.
Add carrots, onion and ginger to the pan and cook, stirring constantly, for 1 minute.
Mix in snow peas and mushrooms and cook for 1-2 more minutes while stirring.
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.
Rinse cilantro and shake dry. Pluck the leaves and add to fish and vegetables. Sprinkle with sunflower seeds and serve.