Stir-Fried Fish and Vegetables

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Stir-Fried Fish and Vegetables
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Health Score:
8,8 / 10
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
366
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie366 kcal(17 %)
Protein30.13 g(31 %)
Fat15.04 g(13 %)
Carbohydrates28.81 g(19 %)
Sugar added0 g(0 %)
Roughage6.74 g(22 %)
Vitamin A952.52 mg(119,065 %)
Vitamin D0.75 μg(4 %)
Vitamin E3.4 mg(28 %)
Vitamin B₁0.18 mg(18 %)
Vitamin B₂0.13 mg(12 %)
Niacin7.91 mg(66 %)
Vitamin B₆0.38 mg(27 %)
Folate129.2 μg(43 %)
Pantothenic acid0.79 mg(13 %)
Biotin2.01 μg(4 %)
Vitamin B₁₂2.89 μg(96 %)
Vitamin C13.61 mg(14 %)
Potassium662.76 mg(17 %)
Calcium79.1 mg(8 %)
Magnesium74.09 mg(25 %)
Iron2.12 mg(14 %)
Iodine0.75 μg(0 %)
Zinc1.06 mg(13 %)
Saturated fatty acids2.24 g
Cholesterol71.25 mg

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)
How healthy are the main ingredients?
carrotLeekgingersoy saucegarlic clovesalt

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.