Stir-Fried Fish and Vegetables
(0 votes)
(0 votes)
Health Score:
89 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
366
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 366 cal. | (17 %) | ||
| Protein | 30.13 g | (31 %) | ||
| Fat | 15.04 g | (13 %) | ||
| Carbohydrates | 28.81 g | (19 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.74 g | (22 %) |
more nutritional values
| Vitamin A | 952.52 mg | (119,065 %) | ||
| Vitamin D | 0.75 μg | (4 %) | ||
| Vitamin E | 3.4 mg | (28 %) | ||
| Vitamin B₁ | 0.18 mg | (18 %) | ||
| Vitamin B₂ | 0.13 mg | (12 %) | ||
| Niacin | 7.91 mg | (66 %) | ||
| Vitamin B₆ | 0.38 mg | (27 %) | ||
| Folate | 129.2 μg | (43 %) | ||
| Pantothenic acid | 0.79 mg | (13 %) | ||
| Biotin | 2.01 μg | (4 %) | ||
| Vitamin B₁₂ | 2.89 μg | (96 %) | ||
| Vitamin C | 13.61 mg | (14 %) | ||
| Potassium | 662.76 mg | (17 %) | ||
| Calcium | 79.1 mg | (8 %) | ||
| Magnesium | 74.09 mg | (25 %) | ||
| Iron | 2.12 mg | (14 %) | ||
| Iodine | 0.75 μg | (0 %) | ||
| Zinc | 1.06 mg | (13 %) | ||
| Saturated fatty acids | 2.24 g | |||
| Cholesterol | 71.25 mg |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 yellow onion
- 1 garlic clove
- 20 grams fresh ginger
- 200 grams carrots
- 200 grams Leeks
- 2 red Pepperoncini
- 4 Tbsps vegetable oil
- 500 grams firm fish fillets (such as cod or redfish)
- ¼ l Vegetable broth (prepared)
- 2 Tbsps soy sauce
- 200 grams Mung bean
- salt
- peppers
- Prawn cracker (krupuk) (available at Asian markets)
Preparation steps
1.
Peel and finely chop ginger and garlic. Peel, halve and thinly slice onion. Rinse, trim and cut leeks crosswise into rings. Rinse, peel and halve carrot lengthwise, then cut into 5 cm (approximately 2-inch) long strips.
2.
Rinse and halve pepperoncini, remove seeds, and slice crosswise. Heat oil in a wok. Add ginger and garlic and stir-fry briefly. Add remaining vegetables and stir-fry 5 minutes more.
3.
Rinse, pat dry and cut fish into 3 cm (approximately 1 inch) cubes. Add to wok and stir-fry about 3 minutes. Add vegetable stock and season with salt and pepper. Add soy sauce and sprouts and cook about 3 minutes more. Serve with shrimp crackers.
