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EatSmarter exclusive recipe

Stir-Fried Redfish and Chile Peppers

with Broccoli and Lemongrass

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Stir-Fried Redfish and Chile Peppers

Stir-Fried Redfish and Chile Peppers - Wonderfully easy: Fresh from the garden and sea with Asian flavors

Difficulty:
moderate
Difficulty
Preparation:
20 min.
Preparation
ready in 1 hr 35 min.
Ready in
Calories:
292
calories
Calories
Nutritions
1 serving contains
(Percentage of daily recommendation)
Calorie292 kcal(14 %)
Protein36 g(37 %)
Fat14 g(12 %)
Carbohydrates3 g(2 %)
Sugar added0 g(0 %)
Roughage3 g(10 %)
Vitamin A0.2 mg(25 %)
Vitamin D4.5 μg(23 %)
Vitamin E4.4 mg(37 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin10 mg(83 %)
Vitamin B₆0.7 mg(58 %)
Folate97 μg(32 %)
Pantothenic acid1.3 mg(22 %)
Biotin17.7 μg(39 %)
Vitamin B₁₂6 μg(200 %)
Vitamin C78 mg(82 %)
Potassium787 mg(20 %)
Calcium140 mg(14 %)
Magnesium76 mg(25 %)
Iron2.7 mg(18 %)
Iodine124 μg(62 %)
Zinc1.5 mg(21 %)
Saturated fatty acids2.1 g
Uric acid281 mg
Cholesterol75 mg
Recipe development: EAT SMARTER
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Ingredients
Preparation

Ingredients

for 4 servings
1 ½ pounds
Redfish fillet (with skin)
2
2 tablespoons
3 stalks
1 stalk
Leek (about 250 grams)
1 piece
fresh Ginger root (about 15 grams)
14 ounces
3 tablespoons
3 tablespoons
¾ cup
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Preparation

Kitchen utensils

1 Tablespoon, 1 Small knife, 1 Paper towel, 1 Large knife, 1 Cutting board, 1 large Bowl, 1 Small bowl, 1 non-stick Wok, 1 Wooden spoon, 1 Fine grater, 1 Peeler, 1 Slotted spatula

Preparation steps

Step 1/10
Stir-Fried Redfish and Chile Peppers preparation step 1

Rinse fish fillets, pat dry and cut into 2 cm wide (approximately 3/4 inch) strips.

Step 2/10
Stir-Fried Redfish and Chile Peppers preparation step 2

Rinse the chile peppers, wipe dry and cut into thin rings.

Step 3/10
Stir-Fried Redfish and Chile Peppers preparation step 3

Mix the fish sauce and chile peppers, then spread over the fish and let stand one hour, covered.

Step 4/10
Stir-Fried Redfish and Chile Peppers preparation step 4

Trim both ends of lemongrass and peel tough outer layer. Rinse lemongrass, pat dry and cut into 5 cm (approximately 2-inch) long pieces.

Step 5/10
Stir-Fried Redfish and Chile Peppers preparation step 5

Rinse leek, drain and cut into thin rings. Peel ginger root and finely grate.

Step 6/10
Stir-Fried Redfish and Chile Peppers preparation step 6

Rinse broccoli and cut into small florets, then peel the stem and cut into small pieces.

Step 7/10
Stir-Fried Redfish and Chile Peppers preparation step 7

Heat 1 tablespoon oil in a non-stick wok. Stir-fry the broccoli, leek and lemongrass over medium heat until crisp-tender, 4-5 minutes.

Step 8/10
Stir-Fried Redfish and Chile Peppers preparation step 8

Add ginger and stir-fry briefly. Stir in the oyster sauce and chicken stock and cook, stirring, until vegetables are coated, 2-3 minutes. Remove vegetable mixture from wok and keep warm.

Step 9/10
Stir-Fried Redfish and Chile Peppers preparation step 9

Wipe the wok clean. Heat the remaining oil. Pat dry the fish pieces and stir-fry over medium heat until browned, 3-4 minutes.

Step 10/10
Stir-Fried Redfish and Chile Peppers preparation step 10

Divide vegetables among warmed plates and arrange the fried fish pieces on top. Serve immediately.

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