Stir-Fried Redfish and Chile Peppers
Stir-Fried Redfish and Chile Peppers - Wonderfully easy: Fresh from the garden and sea with Asian flavors
Healthy, because
Even smarter
Nutritional values
Redfish and broccoli make an extremely nutritious duo. The delicious fish alone contributes 60 percent of the daily iodine requirement and thus supports the thyroid gland.
A lot of protein and few carbohydrates make this dish a particularly light and digestible dinner. For the bigger appetite, simply serve it with some rice.
(Percentage of daily recommendation)
| Calorie | 292 cal. | (14 %) | ||
| Protein | 36 g | (37 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 3 g | (2 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3 g | (10 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 4.5 μg | (23 %) | ||
| Vitamin E | 4.4 mg | (37 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 10 mg | (83 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 97 μg | (32 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 17.7 μg | (39 %) | ||
| Vitamin B₁₂ | 6 μg | (200 %) | ||
| Vitamin C | 78 mg | (82 %) | ||
| Potassium | 787 mg | (20 %) | ||
| Calcium | 140 mg | (14 %) | ||
| Magnesium | 76 mg | (25 %) | ||
| Iron | 2.7 mg | (18 %) | ||
| Iodine | 124 μg | (62 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 2.1 g | |||
| Uric acid | 281 mg | |||
| Cholesterol | 75 mg |
Ingredients
- Ingredients
- 1 ½ lbs skin on redfish fillet (substitute any white fish i.e. cod or snapper)
- 2 red chili peppers
- 2 Tbsps Thai fish sauce
- 3 stalks Lemongrass
- 1 stalk Leeks (about 8-9 oz)
- 1 pc fresh ginger
- 14 ozs Broccoli
- 3 Tbsps Canola oil
- 3 Tbsps Oyster sauce
- ¾ cup Chicken broth
Kitchen utensils
Preparation steps
Rinse fish fillets, pat dry, and cut into 3/4 inch strips.
Rinse the chile peppers, wipe dry and cut into thin rings.
Mix the fish sauce and chile peppers, then spread over the fish and let stand one hour, covered.
Trim both ends of lemongrass and peel the tough outer layer. Rinse lemongrass, pat dry and cut into 2-inch long pieces.
Rinse leek, drain and cut into thin rings. Peel ginger root and finely grate.
Rinse broccoli and cut into small florets, then peel the stem and cut into small pieces.
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.
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.
Wipe the wok clean. Heat the remaining oil. Pat dry the fish pieces and stir-fry over medium heat until browned, 3-4 minutes.
Divide vegetables among warmed plates and arrange the fried fish pieces on top. Serve immediately.
