Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
Stir-Fried Catfish
- Ingredients
- 9 ozs Catfish (or mild white fish)
- 3 small red onions
- 1 small red Bell pepper
- 4 ozs Baby corn cob
- ½ Lime
- 1 red chili pepper
- 2 garlic cloves
- 1 pc ginger (about 30 grams)
- 3 Tbsps soy sauce
- 1 Tbsp cane sugar
- 2 Tbsps Canola oil
- 3 Tbsps dry sherry
Rinse the fish and pat dry. Cut into strips, about 1 cm (approximately 1/2 inch) wide. Peel the onions and cut into wedges. Rinse the bell pepper, wipe dry, cut into quarters and remove seeds. Cut pepper into thin strips. Halve the corn lengthwise. Squeeze juice from the lime.
Rinse chile, wipe dry, remove stem and seeds and finely chop. Peel garlic and finely chop. Peel ginger and finely grate. In a small bowl, mix together soy sauce, lime juice and sugar, stirring until the sugar has dissolved.
Heat the oil in a heavy wok until smoking. Stir-fry the fish until browned on all sides, stirring constantly. Remove fish and set aside. Pour off almost all of the oil.
Add the onions, bell pepper and baby corn to the wok. Stir-fry overt high heat until crisp-tender, stirring constantly, about 2 minutes.
Add chile, garlic and ginger ot the vegetable mixture and stir to combine.
Add soy-sauce mixture and the sherry and cook, stirring, until vegetables are coated, about 1 minute. Return fish to wok, stir to coat and serve immediately.
(Percentage of daily recommendation)
| Calorie | 311 cal. | (15 %) | ||
| Protein | 31 g | (32 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 25 g | (17 %) | ||
| Sugar added | 10 g | (40 %) | ||
| Roughage | 6 g | (20 %) |
Healthy, because
This dish is low in calories but provides a significant portion of vitamin C and plenty of iron.
Even smarter
If you cannot get fresh mini corncobs, simply use drained, pickled corn cobs from the jar instead. This recipe is best served with natural rice, which is packed with fiber.